CrossFit On Track – CrossFit
Metcon
Start on A, B or C and progress through all 3
Metcon (AMRAP – Rounds and Reps)
A. 12 min. AMRAP
40 double unders
+2 dbl KB deadlift
+2 dbl KB front squat
+2 DBL KB hang to OH
@ 53#/35#
Metcon (Time)
B. 15 Min. CAP
3 rounds for time
50′ HS walk
18 C2B
50′ dbl DB front rack walking lunge @ 50#/35#
Metcon (Time)
C. For Time
21 cal AB
21 HSPU
15 cal AB
15 HSPU
9 cal AB
9 HSPU
Weightlifting
Back Squat (E2MOM x 6 – 5 reps @ 80%)
Conditioning
Metcon (Time)
Run small loop (about 1.8 miles)
Optional weight vest