CrossFit On Track – CrossFit
Metcon
Metcon (No Measure)
SOLO VERSION
0-10 min:
21-15-9
Cal Row
Push Press 95/65
+ 30 C2B pull-ups (after 21-15-9)
10-20 min:
15-12-9
Cal Row
HSPU
+ 30 pull-ups (after 15-12-9)
20-30 min:
12-9-6
Cal Row
Strict HSPU
+ 30 TTB (after 12-9-6)
Metcon (No Measure)
PARTNER VERSION
A/B switch – Partner A rows whilst B push presses…then they switch (each do 21-15-9, but only advance to 15 after both have completed 21…etc).
0-10 min:
21-15-9
Cal Row
Push Press 95/65
+ 30 C2B pull-ups (share the load)
10-20 min:
15-12-9
Cal Row
Push Press 115/75
+ 30 pull-ups (share the load)
20-30 min:
12-9-6
Cal Row
Push Press 135/85
+ 30 TTB (share the load)