CrossFit On Track – CrossFit

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Warm-up (No Measure)

The 100s from Trent

For Time:

100 Cal Row

100 Sledge Hammer Swings

20 Turkish Get Ups

100 Wall Ball

100 Sit Ups

100 Lunges

100 KB Swings

1 mile Farmer Carry

100 4-count Flutter Kicks

100 Air Squats

100 Double Unders

– 30 sec HS Hold between every movement

Scaling:

– 1/2 Reps

– time cap each movements at 5 min

Metcon (AMRAP – Reps)

WOD 1:

7 min AMRAP (guy/girl pairs)

12 Synchro TTB

6 Synchro Burpees to Bar

– score is combined reps for pair 1 and pair 2

Metcon (AMRAP – Reps)

7 min AMRAP (guy/girl pair)

60 Cal Row – share the load

40 Synchro DB Snatch

– score is combined reps for pair 1 and pair 2

Metcon (Weight)

Guy/Guy or Girl/Girl pairs

8 min to find:

1RM Hang Clean + Jerk

– score is average weight for all 4 teammates

Metcon (Time)

8 min Cap

Share the load

Guy/Guy or Girl/Girl pairs

45 Burpee Muscle Ups for Time

– Rx+: Ring MU

Metcon (Weight)

12 min to find:

3 Rep Front Squat for all 3 teammates

– score is average weight

Metcon (Time)

For Time:

200 Synchro Wall Ball – 2 person synchro, must be a guy and girl pair

200 Cal Assault Bike

– teams can be working on wall ball and Assault Bike at same time