CrossFit On Track – CrossFit

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Weightlifting

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 14

Min. 1: max reps unbroken TTB

Min. 2: max reps burpees to bar (keep a 15-20 rep/min. pace)

Min. 3: rest!
Score = lowest TTB + lowest burpees

Bench Press (5×8-12; medium to heavy)

Superset with abmat or GHD situps

Sit-ups (5×20)

GHD Situps (5×20)

Metcon

Metcon (Time)

10 rounds for time

3 Power clean & jerk – 135/95

3 muscle ups (or 6 pull-ups / 6 push-ups)

3 burpee box jump over

Accessory

Metcon (No Measure)

EVIL WHEEL

8 rounds

30 sec. max effort

15 sec. rest