Announcements
Bring canned goods for the Harvester’s Food Drive!
CrossFit On Track – CrossFit
Metcon
Thruster series:
(x+6) / (x+3) (x)
Only proceed to this difficulty if your last iteration was unbroken (Friday, 8/23). So if X+6 = 21, then do 21-15-9.
Metcon (Time)
X+6 / X+3 / X
Thrusters @ heavy wt
pull-ups
Metcon (AMRAP – Reps)
EMOM x 7
Odd: Max unbroken thrusters @ heavy wt – 20/10 lbs.
Even: Rest
Metcon (No Measure)
Intervals:
20 min. x
30 sec. AB sprint
Row or run 1:30 @ medium pace
