CrossFit On Track – CrossFit
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