CrossFit On Track – CrossFit

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Metcon (Weight)

5 rounds for load

5 strict pull-ups

5 bench press

5 clean (TnG)

24 min. cap

Score = Avg bench weight + avg. clean weight + avg wt. added to pull-ups

Metcon (Time)

3 min. Conditioning series

For time:

4 rounds

20 wall balls (20/14)

20 pull-ups

20 burpees

Rest 2 minutes.
If you go unbroken on wall balls, then you get to use a heavier medball!

If you go unbroken on pull-ups, then you get to switch to C2B!