CrossFit On Track – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner WOD 1:
12 min. AMRAP
accumulate 150 cal on assault bike
with remaining time: AMRAP squat clean & jerk @ 225/155
Sprint the bike – get it over with!
Cap C&J weight @ 80%
Score = C&J reps
Metcon (AMRAP – Reps)
Partner WOD 2:
12 min. AMRAP
accumulate 150 cal on assault bike
with remaining time:
AMRAP
10 synchro TTB
10 synchro burpees
Metcon (AMRAP – Reps)
Partner WOD 3:
12 min. AMRAP
accumulate 150 cal on assault bike
with remaining time:
AMRAP A/B Switch
A: 10 push-ups
B: 10 abmat sit-ups
Partners do A/B at the same time. Partner 1 starts on A while partner 2 starts on B. Once each finish, they switch…AMRAP.
Score = total reps
