CrossFit On Track – CrossFit

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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