CrossFit On Track – CrossFit

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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)