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CrossFit On Track – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD 1 with partner
12 min. AMRAP
Partner 1: 12 power clean & jerk 115/75
Both: 7 synchro bar facing burpees
Partner 2: 12 PC&J 115/75
Both: 7 synchro bar facing burpees
Metcon (AMRAP – Rounds and Reps)
WOD 2
with partner; share the load
3 rounds for time
50 wall ball
40 cal row
30 HR or HSPU
Metcon (No Measure)
Reverse Lunge
E2MOM x 5
20 Alt. Reverse Lunge
Bulgarian Split Deadlift
3-4 sets x 8-12 reps per leg
