CrossFit On Track – CrossFit

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Metcon

We’ll have four 9 minute WODs today with 1 min. rest in between each. The goal is high-intensity interval cardio with 30 second effort bursts w/30-45 sec. of rest. You got dis…

FOCUS: Metcon (Calories)

9 min. AMRAP

Max cal assault bike

Rest 1 min.

FOCUS: Metcon (Calories)

9 min AMRAP

Max cal row

1 min. rest

FOCUS: Metcon (AMRAP – Reps)

9 min. AMRAP

Max reps burpee box jump overs

1 min. rest

FOCUS: Metcon (Distance)

9 min. AMRAP

Max distance sled push (med. weight)

1 min. rest