CrossFit On Track – CrossFit
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
