CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

30 sec Dead Bug

9 Ring Rows

6 Push Ups

+

3 Rounds x

6 Deadlift

6 Power Clean

6 Push Press

6 Power Snatch

Metcon (AMRAP – Reps)

“Super Kliq”

2 min on / 30 sec Transition x 6

2 Athletes AMRAP Power Snatch @ 135/85

1 Athlete Accumulates Cals on the Assault Bike

– rotate positions every round

– score by reps+cals

Metcon (Time)

“Jurassic Express”

3-person team

60-45-30-15

Bench Press @ 155/105

C2B

Metcon (Time)

“The Elite”

For Time:

60 Toes to Bar

6 Rope Climbs (total)

50 Strict HSPU/HSPU

5 x 50′ HS Walk

40 Power Clean and Jerk @ 155/105

4 x 4 Burpee Bar MU

30 Devil’s Press

3 x 3 Burpee Ring MU

20 Squat Clean @ 185/125

2 (each) Rope Climb

100 Double Unders (each)