CrossFit On Track – CrossFit
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)