CrossFit On Track – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

+1 Clean

12 Toes to Bar

12 Strict HSPU

Rx+: 225/155 squat clean, TTB, sHSPU

Rx: 185/135 Squat Clean, TTB, HSPU

Sc: 155/105 Clean (any), Knees Above Hips, Hand Release Push Ups

Metcon (Distance)

7 min AMRAP

Buy In:

15 Burpee Box Jump Overs (24/20)

10 Deadlift – 315/225

5 Bar Muscle Ups

10 Deadlift

15 Burpee Box Jump Overs

+

(for Score)

Max Distance HS Walk

Rx+: 315/225, Bar MU, HS Walk

Rx: 275/195, Bar MU, HS Walk

Sc: 225/155, 15 Bar Facing Burpees, Wall Walks

– scoring on Wall Walks: every wall walk is 3 feet

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

8/8 KB Snatch – 70/55

20 Ring Dips

20 Pistol Squats

Rx+: 70/55, Ring Dips, Pistols

Rx: 55/35, Ring Dips, Pistols within reason

Sc: 35/20, Ring Push Ups, 20 Reverse Lunges holding your KB (anyhow)