CrossFit On Track – CrossFit
Bench Press (Build to a heavy 5-rep)
Metcon (AMRAP – Reps)
Chest Breaker
4 Rounds:
5 Bench Press at your heavy 5 from above
12 Ring Dips
max reps Push Ups
– Rest 2 min
– sprint to the push ups and go until failure.
– scale ring dips to get 8-12 unbroken
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Partner WOD
Partner 1 does an AMRAP of
– 10 Hang High Pull – 95/65
– 10 Push Press
while partner 2 does
300 ft heavy farmer carry
– switch roles and pick up where the other left off when farmer carry is completed
