CrossFit On Track – CrossFit

View Public Whiteboard

Deadlift (1 x 5 Heavy; try to beat your last 5-rep)

Metcon (AMRAP – Rounds)

E2MOM x 20 min:

Min 1-2: 100-ft Front Rack Walking Lunge

Min 3-4: 3 Rounds – 30 DU/5 Bar MU or 10 TTB or 15 Knees Above Hips/AbMat Sit Ups
Depending on class size, use either KBs and DBs or Barbell; 55/35 or 135/95#

Score as rounds successfully completed

Metcon (AMRAP – Rounds)

EMOM x 14 min:

Min 1: 25 Wall Ball

Min 2: 20 Burpees

Min 3: 15 Deadlift @ 225/155
Record the number of rounds successfully completed