CrossFit On Track – CrossFit
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