CrossFit On Track – CrossFit

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Metcon

Metcon (Time)

Part 1:

A/B Switch

EMOM x ???

A: Cal Row

B: Football Burpee Box Jump 20/16
Switch back and forth until you hit 200 cal & 100 burpee box jumps.

Metcon (AMRAP – Rounds and Reps)

Part 2:

1 power clean +

2 hang squat clean +

3 front squat
Part 2:

Relay – Complete full complex as many times as possible in 10 minutes @ 70% 1RM hang clean

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP – share the load

30 goblet squats – 70/53

30 Am. KB swings

300′ walking lunge with KB
Each 5′ segment counts as 1 rep.