CrossFit On Track – CrossFit

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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