CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

Every 2 min x 10 rounds

6 Power Clean and Jerk @ 165/115

15/12 Cal Row or 13/10 Cal Bike

Metcon (No Measure)

Strength:

4-6x

10 Chest to Bar Strict Pull Ups

15 GHD Back Exentions

…then…

4 Rounds x

5-10 Chin Ups

10-15 Reverse Grip Bentover Row

AMRAP DB Bicep Curls

rest 2 min

Metcon (Time)

Conditioning

For Time

Row 1000m

10 Rope Climb or 20 Strict Pull Ups

Row 1000m

50 GHD Sit Ups

Row 1000m

10 Rope Climb or 20 Strict Pull Ups

Row 1000m