CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
5 min: Run / Bike / Row
3 rounds
6 push ups
9 KB swings
12 lunges
+
3 rounds
12 hollow rocks
10 alt. side mountain climbers
8 football burpees
+ 3 rounds (building)
5 deadlift
5 power clean
5 thrusters
Metcon
Metcon (No Measure)
THE GAUNTLET
Teams of 2 or 3
Running clock:
0-10 min – BUILD IT!
Build deadlift AHAP
10-20 min. – SHARE IT!
AMRAP – Share the load
30 TTB
30 Thrusters 95/65
30 wall balls
20-30 min. – ALL TOGETHER!
AMRAP; together
20 synchro push-ups
20 synchro sit-ups
20 synchro air squats
30-40 min. – FINISH IT!
For time (10 min. cap)
30 power clean @ 225/155