CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

Team or Partner WOD;

Share the Load

20 Rope Climb

200ft HS Walk

200m Heavy Sled Push

– 1 wall walk for every 5ft of HS Walk

– If you’re bad at rope climb, 1/2 rope climb can count as 1 rep

– if you can’t rope climb, 6 strict C2B count as 1 rope climb

Metcon (No Measure)

“Tail Pipe”

4 Rounds, A/B Switch

A: Row 250m

B: Double Kettlebell Front Rack Hold

Metcon (No Measure)

4 Rounds x

21’s Barbell Bicep Curl

Max Reps Unbroken Banded Overhead Tricep Extention

20 Hollow Rocks

EMOM x 10

10 DB Bicep Curls

10-20 Bench Dips