CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

10 min AMRAP

+3 C2B

+3 Shoulder to Overhead @ 115/75

– go unbroken on C2B until you can’t, then descend back down by -3 until you get back to zero and head right on back up the ladder!

– the Shoulder to Overhead do not need to be unbroken

Metcon (Weight)


Pendlay Row – 5 x 6-8



Bench Press

Strict Ring Pull Up


100 GHD Sit Ups

Metcon (AMRAP – Rounds and Reps)


20 min AMRAP

15 Push Ups

20 Ring Rows

25 AbMat Sit Ups