CrossFit On Track – CrossFit
Metcon (Weight)
EMOM x 10
min 1: 3 Deadlift @ 70-80%
8 Bar Facing Burpees
min 2: 3 Deadlift @ 70-80%
12 Toes to Bar
Metcon (No Measure)
20 min AMRAP
100′ Single Arm Overhead Carry – L
100′ Single Arm Overhead Carry – R
400m Run
Every 4 minutes, including the 20th, your coach will provide you with an evil exercise challenge. Don’t blame me, I just write the workouts.
Metcon (AMRAP – Reps)
Tabata Hollow Rocks
8 x 20 on/10 off
Metcon (AMRAP – Rounds)
EMOM x 10
10 Biceps Curls
10 Push Ups
Metcon (No Measure)
Pull Up Negatives:
3 Rounds of Pull Up Negative TRIPLES