CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

10 min AMRAP

21-15-9

C2B

Strict HSPU

+

AMRAP Burpee Box Jump Overs in remaining time

Metcon (AMRAP – Rounds)

Partner A/B Switch x 20 min

A: 20 Cal Row

50 ft HS Walk

B: 5 Strict Pull Ups

10 Strict Ring Dips

15 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Push Ups

15 Power Clean and Jerk – 95/65

50 Double Unders

Metcon (No Measure)

STR ACC:

Bentover Row

4×6-10; Heavy

Upright Row // Evil Wheel

4 x 8-15 // 4 x 10-15

DB Bench Row

3 x Drop Sets w/ 3 weights

Metcon (Time)

COND ACC:

Row 5k meters