CrossFit On Track – CrossFit
Warm-up (No Measure)
2 Rounds:
10 PVC Pass Throughs
10 Hollow Rocks
10 PVC Snatch
2 Rounds:
5 Ring Rows
5 Push Ups
5 Pike Crunch
2 Rounds:
3 Strict Pull Ups
3 Burpees
3 Strict Toes to Bar
Pull-ups (10 min Skill OR 5-10 Reps EMOM x 10; Butterfly)
Metcon (Time)
For Time:
Share the Load w/ Partner
100 Bench Press @ 185/125
100 Strict Pull Ups
– partition reps however you like with only 1 person working at a time
Metcon (No Measure)
Every 4 Min x 36 min
min 0-4:
4 min AMRAP
15/12 Cal Row
20 AbMat Sit Ups
min 4-8:
4 min AMRAP
10 Evil Wheel
15 Push Ups
min 8-12:
4 min AMRAP
10 KB Pike Crunch
15 KB High Pull
Repeat each station in a cycle 3x through
No transition time, just keep moving the whole 36 min
Metcon (AMRAP – Reps)
Granite Games Qualifier #4
12 min AMRAP
40 Double Unders
+2 Double KB Deadlift
+2 Double KB Front Squat
+2 Double KB Hang Clean to Overhead
Optional; this is not a part of regular class
Metcon (Time)
Granite Games Qualifier #5
3 Rounds for Time
50 ft HS Walk
18 Chest to Bar Pull Ups
50 ft Front Rack Walking Lunge
Optional; this is not a part of regular class