CrossFit On Track – CrossFit
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
