CrossFit On Track – CrossFit
Warm-up (No Measure)
10 min x
w/ Patner, full round relay
+1 (Hang Double DB Snatch + Double DB Thruster)
Metcon (AMRAP – Reps)
Every 90 sec x 10
1st 90 sec: Row max Cal
2nd 90 sec:
– 1st: 21 Thrusters @ 95/65
– 2nd: 15 Thrusters @ 115/80
– 3rd: 9 Thrusters @ 135/95
– 4th: 15 Thrusters @ 115/80
– 5th: 21 Thrusters @ 95/65
Metcon (AMRAP – Reps)
Health:
E 3 min x 5
30 KB Swings (55/35)
15 DB Thrusters – 35/20
ARMAP Burpees
Metcon (AMRAP – Reps)
EMOM x 8
6-10 TTB
6-10 Burpees to Bar
Metcon (AMRAP – Reps)
EMOM x 8:
min 1: 20 ABMat Sit Ups
min 2: 20 Push Ups
Metcon (No Measure)
EMOM x 8
min 1: Gynnastics Plank
min 2: Hold Barbell Overhead @ 95/65
