CrossFit On Track – CrossFit

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Metcon (Time)

Partner WOD 1

For Time:

2 Rounds x

10 Synchro Burpee Box Jump Overs

20 Synchro Single Arm DB Thruster @ 50/35

+

4 Rounds each, Full-Round Relay

5 Burpee Box Jump Overs

10 Single Arm DB Thruster

Metcon (AMRAP – Rounds and Reps)

Partner WOD 2

10 min AMRAP

– Share the Load

30 Toes to Bar

16 Power Clean @ 155/105

30 C2B

16 Push Jerk @ 155/105

Metcon (2 Rounds for reps)

Partner WOD 3/4:

WOD 3

4 min AMRAP

Partner 1: Max Reps Wall Ball

Partner 2: Max Cal Assault Bike Calories



Rest 2 min



WOD 4

4 min AMRAP

Partner 1: Max Cal Assault Bike Calories

Partner 2: Max Reps Wall Ball