CrossFit On Track – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

X / X-3 / X-6

Thrusters 135/95

TTB
Based on unbroken max thrusters from last Friday.

ex.: 15 @ 135

(x) (w)

X — X-3 — X-6

Thrusters

TTB

So if 15 was your max set, then you’ll complete 15-12-9 or Thrusters and TTB.

Priority:

1. Good reps

2. Going unbroken

3. Fast WOD time

Metcon (AMRAP – Reps)

EMOM x 7

Min. 1: Max unbroken thrusters

Min 2: Max unbroken TTB
Thruster weight: 20/10 lbs less than previous workout

Thruster rep cap = +3 over “X” from previous workout

Metcon (No Measure)

5 rounds for quality

10 evil wheel

15 banded reverse flye

20 cal row