CrossFit On Track – CrossFit

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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