CrossFit On Track – CrossFit

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Metcon (Time)

For Time

RX:

30-25-20-15-10-5

HSPU

Air Squat

Int:

18-15-12-9-6-3

HSPU

30-25-20-15-10-5

Air Squat

Scaled:

30-25-20-15-10-5

DB Push Press

Air Squat

Metcon (AMRAP – Reps)

Strength:

Ring Dip – 5×6; all heavy

…then…

16 min AMRAP

Max Unbroken Bench Press @ 165/105

Row 20/16 Cal

Max Unbroken Ring Dips/Ring Push Ups

Row 20/16 Cal

– score by total Bench Press and Ring Dips

Metcon (Calories)

Conditioning:

2 min on / 30 sec off x 8

20 Push Ups

Cal Bike with remaining time

– score by cals on bike

…then…

Run 1 mile