CrossFit On Track – CrossFit

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Metcon (Time)

For Time:

500m Row / 25/20 Cal Assault Bike

+

3 Rounds x

10 Slam Balls (50/35)

10 Ball Over Shoulder

10 Football Burpee

+

25/20 Cal Assault Bike / 500m Row
Don’t you dare touch those lighter Slam Balls 🙂

Metcon (AMRAP – Reps)

6 Rounds x 4 min A / 2 min B

A: Row / Bike @ Aerobic Threshold for 4 min; alt each round

B: SandBag Over Wall / Ground to Overhead / Ski Erg

@ max intensity for 2 min; alt each round

Metcon (Time)

Core:

6 Rounds x

20 V-Ups

1 min Gymnastics Plank