CrossFit On Track – CrossFit

View Public Whiteboard

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