CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

w/ partner

12 min x

15 Synchro TTB or Knees to Elbows

15 Synchro American KB Swings

45 Wall Ball – share the load

Metcon (AMRAP – Rounds and Reps)

WOD:

10 rounds: 1:45 on / :15 off

8 Power Clean and Jerk @ 70% of 8-Rep TnG Max (or around 135/85)

AMRAP Burpee Box Jump Overs

– you must always complete the 8 Power Clean and Jerks

– ideally, go TnG

– this will be really hard

Metcon (No Measure)

Health:

Aerobic Pace Assault Bike x 15 min

STR:

– between all sets of Bench Press and Strict Press do 15 KB Pike Crunch or 20 GHD Sit Ups

Bench Press – 3 x 5; all heavy

+ 2 x 10-15 @ 80% of heavy 5-rep

DB Strict Press – 4 x 10-15

COND:

16 min x

20/16 Cal Ski

15 Push Ups

10 Strict TTB