CrossFit On Track – CrossFit
Metcon (AMRAP – Rounds and Reps)
45 min AMRAP
21-15-9
HSPU
Pull Up
–
30 Burpees
–
21-15-9
Ring Dip
Toes to Bar
–
50 Cal Row
–
42-30-18
Alt Cheerleader Press
Alt Upright Row
–
100 AbMat Sit Ups
Metcon (Time)
STR ACC
For Time
10->1
Bench Press
Strict Pull Up
Strict TTB
Metcon (AMRAP – Rounds and Reps)
COND ACC:
“CINDY”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Metcon (No Measure)
Granite Games Prep:
4 Rounds
3-5 Synchro Ring MU
10 Synchro OH Squat – light
3-5 Synchro Bar MU
5 Synchro OH Squat – heavy
EMOM x 10
15 Synchro TTB
3 Rounds, Relay
3 Rounds
1 Rope Climb
6 Burpee Box Jump Overs
Rest 2 min
(3 rounds, rest, 3 rounds, rest, 3 rounds)