CrossFit On Track – CrossFit
Metcon (AMRAP – Rounds and Reps)
Workout 1:
14 min AMRAP
+1 Muscle Ring or Bar Muscle Up
9 HSPU
10 American KB Swings – 55/35
– muscle ups must be unbroken; any time you miss a muscle up, you must start back at 1!!
– Ring = Rx+
Athletes will either select this workout 1 or workout 2 for their main MetCon
Metcon (AMRAP – Rounds and Reps)
Workout 2:
14 min AMRAP
5 Deadlift @ 225/155
10 Pull Ups
15 Hand Release Push Ups
Athletes will either select this workout 1 or workout 2 for their main MetCon
Bench Press (5×5; all heavy)
work with a partner or group of 3; superset with Sumo Deadlift
Sumo Deadlift (5 x 6-10; all heavy)
work with a partner or group of 3; superset with Bench Press
Metcon (AMRAP – Reps)
EMOM x 9
min 1: 15 Burpees
min 2: 15 Bar-Facing Burpees
min 3: 15 Burpee Box Jump Overs
