CrossFit On Track – CrossFit
Metcon (Weight)
Every 90 sec x 10
Rounds 1-3: 3 Clean Pull + 2 Power Clean
Rounds 4-6: 2 Clean Pull + 2 Power Clean
Rounds 7-9: 1 Clean Pull + 1 Power Clean
Round 10: 1-5 Power Clean; hit as many as you can without failing in the 90 sec window
– build across sets
Power Clean (1-5 reps at the end of the ladder)
This line is just for recording purposes
Metcon (Time)
For Time:
30 KB Pike Crunch or 30 GHD Sit Ups
20 Push Ups
30 GHD Sit Ups or 30 KB Pike Crunch
20 Push Ups
40 Hollow Rocks
…rest 2 min…
20 KB Pike Crunch or 20 GHD Sit Ups
15 Push Ups
20 GHD Sit Ups or 20 KB Pike Crunch
15 Push Ups
60 AbMat Sit Ups
…rest 2 min…
10 KB Pike Crunch
10 Push Ups
10 KB Pike Crunch
10 Push Ups
80 Knees to Elbows Double Crunch