CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

200m Run

10 Air Squats

8 Push Ups

6 Burpees

+

Brief Pull Up Skill Work

Metcon (AMRAP – Reps)

Every 3 min x 4; partner WOD

1st 3 min: Row 700m/550m

2nd 3 min: 30 Synchro DB Thruster

30 Synchro Pull Up (health: share the load)

3rd 3 min: Bike 25/20 Cal

4th 3 min: 30 Synchro DB Thruster

30 Synchro Pull Up (health: StL)

– Light DB Thruster

Metcon (AMRAP – Rounds)

Every 2 min x 6

10 Burpees (+2 per round)

50 Double Unders

– if you don’t have double unders, either practice the skill or do heavy rope single or Ski the remaining time

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Partner WOD, Full-Round Relay

3 Wall Walks

15 Toes to Bar

Metcon (Weight)

Post WOD:

Bench Press – build to a challenging Bench Press in 8 min

– then –

Every 2 min x 6-8 Rounds

5-8 Bench Press

20 GHD Sit Ups