CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

45 min AMRAP

800m Run

21-15-9

C2B

Ring Dips

800m Row

21-15-9

Push Press – 135/95

Bar-Facing Burpees

800m Run

3 Rounds

15 Sumo High Pull

15 Toes to Bar

800m Row

3 Rounds

30 Wall Ball

60 Double Unders

Metcon (No Measure)

STR ACC

Bench Press // Hammer Curl

5 x 12-20, medium wt // 5 x 8-12

12 min AMRAP

Max Dist Overhead KB Walk (35s/20s)

– every break, do 15 KB Bicep Curls

Metcon (No Measure)

COND ACC:

EMOM x 20

min 1: 15 Cal Row

min 2: 15 Burpees