CrossFit On Track – CrossFit

View Public Whiteboard

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