CrossFit On Track – CrossFit

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Metcon

PARTNER WOD!

Metcon (AMRAP – Reps)

Part 1

4 min. to accumulate as many synchro bar facing burpees as possible

–rest 2 min–

Metcon (AMRAP – Rounds and Reps)

Part 2a:

10 min. AMRAP

Partner 1 does:

2 rounds

15 pull-ups

15 HSPU

While partner 2 does part 2b

Metcon (Calories)

Part 2b:

Partner 2 does this until partner 1 is done with part 2a…then switch.

Max CAL Row

–rest 2 minutes–

Metcon (Weight)

Part 3

10 min. to find 1 RM bench press

Score = total weight

Women = 1.5x multiplier

–rest 2 minutes–

Metcon (AMRAP – Reps)

Part 4:

6 min. AMRAP

Synchro

+5 pushups

+5 abmat situp