CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Full-Round Relay

3/6/9/12/15/18 Synchro DB Snatch (50/35)

25 ft HS Walk or 3 Wall Walk each

…then…

21/24/27/30 etc Synchro DB Snatch (50/35)

50 ft HS Walk or 6 Wall Walk each

HS Walks and Wall Walks are simultaneous

Teams do every other round (Pair 1 – 3 DB Snatch/25′ HS Walk, Pair 2 6 DB Snatch/25′ HS Walk, Pair 1 9 DB Snatch/25′ HS Walk…)

Metcon (AMRAP – Reps)

Teams of 4:

10 min AMRAP

A: Row 120 Calories for Time

B: 2-Person Synchro (any 2)

20 Sync Toes to Bar

15 Sync Bar-Facing Burpees

10 Sync Clean and Jerk @ 165/105

Metcon (Time)

From Workout 1:

120 Cal Row for Time

Hang Clean (10 min to build to a heavy 3-rep)

Metcon (AMRAP – Reps)

For Reps, 10 min CAP

Share the Load

100 Toes to Bar while 2 teammates hold Handstand

40 Snatch @ 135/85 while 2 teammates Hang from Bar

70 Pull Ups while 2 teammates hold Handstand

20 Snatch @ 165/105 while 2 teammates Hang from Bar

50 C2B while 2 teammates hold Handstand

AMRAP Snatch @ 185/125 while 2 teammates Hang from Bar

– RX+ = squat snatch