CrossFit On Track – CrossFit
Metcon (Time)
Partner WOD 1:
10 min Cap, share the Load
50 Pull Ups
50 Thrusters – 95/65
50 Synchro Bar Facing Burpees
Metcon (Weight)
Partner WOD 2:
9 min to establish
2 Rep Max Shoulder to Overhead
(from floor)
score is combined weight (women are x1.5)
Metcon (AMRAP – Reps)
Partner WOD 3:
8 min cap
Relay
each partner gets 2 attempts to do
MAX REPS UNBROKEN WALL BALL
– one goes at a time
– all 4 efforts are added together for score
Metcon (AMRAP – Rounds and Reps)
Partner WOD 4:
12 min AMRAP
12 Muscle Ups (ring, share the load)
18 Synchro Toes to Bar
24 Squat Snatch (115/75, share the load)
