CrossFit On Track – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
TTB EMOM x 8
Repeat explosives (12 sec. on / 48 sec. off)
Metcon
3 person Team WOD
Metcon (Time)
Part 1 – full-round relay until you accumulate
15 rounds
5 pull-ups
7 push-ups
9 squats
RX+ = C2B and HSPU
Metcon (Time)
Part 2: A, B, C – switch 3 times through
A: 15/12 Cal Row
B: 9 burpees
C: 40 DU
Metcon (Time)
Part 3 (2 in, 1 out):
3 rounds for time:
30 synchro thrusters 95/65
200m tandem run (all 3)