CrossFit On Track – CrossFit
Metcon (AMRAP – Rounds and Reps)
AS RX Granite Game Workout #2
8MIN AMRAP
8 Ring Muscle Ups
12 Snatch (115lbs/75lbs)
– 2min rest before starting workout #3-
Metcon (AMRAP – Rounds and Reps)
ASRX Granite Games Workout #3
10MIN AMRAP
15 Calorie Row
12 Shoulder-To-Overhead (115lbs75lbs)
9 Box Jump Overs (24in/20in)
Metcon (No Measure)
Strength Accessory:
Bench Press // Strict Toes to Bar
4-5 x 6-8 // 4 x 6-12
Bench Row // Evil Wheel
4 x 8-15 per arm // 4 x 10
Landmine Towel Row // Single Arm Fisherman (Arnold) Press
3-4 x 8-12 // 3-4 x 8-12 per arm, kneeling position
Metcon (AMRAP – Rounds and Reps)
Conditioning Accessory:
20 min AMRAP
+2 Strict Pull Ups
+3 Push Ups
+4 Am KB Swing – 55/35