CrossFit On Track – CrossFit
Back Squat (5×5; all heavy, buidling – record heaviest)
Starlord (Time)
In M/F Pairs:
12 min Cap
40 HSPU – Share the Load
30 Synchro Wall Ball – 30/20
20 Synchro Med Ball Clean – 30/20
75/75 Double Under
20 Synchro Med Ball Clean – 30/20
30 Synchro Wall Ball – 30/20
40 HSPU – Share the Load
– Pair 1 goes, 12 min cap; then Pair 2 goes 12 min Cap
– Score 1 is 1st pair time , Score 2 is 2nd pair time
Int:
HSPU scales to Shoulder to Overhead @ 135/95
Med Ball weight is 20/14
Scaled:
HSPU scales to Hand Release Push Ups
Med Ball weight is 14/10
Double Under scales to Single Unders
Metcon (No Measure)
Strength:
12 min AMRAP
3-person relay
100ft Sled Push; very heavy
Conditioning
EMOM x 12
14/11 Cal Assault Bike