CrossFit On Track – CrossFit
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
5 snatch (sn) 95/65
4 sn 115/75
3 sn 135/95
15 burpees over bar
—27 reps at this point—
4 sn 115/75
3 sn 135/95
2 sn 165/115
20 burpees over bar
—56 reps at this point—
3 sn 135/95
2 sn 165/115
1 sn 185/125
25 burpees over bar
—87 reps at this point—
AMRAP OH squat
Weightlifting
Back Squat (5×5 @ 90% of 5RM)
Conditioning
Metcon (No Measure)
Rowing intervals
5x500m row @ 80% effort
w/1min rest
