CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
8 Push Ups
16 Hollow Rocks
32 Double Unders or Singles
Push Press (Build a heavy 5-Rep; then 3-8 reps EMOM x 8 )
Metcon (Time)
For TIme:
20 min Cap
50 Alternating DB Hang Clean and Jerk
50 Double Unders
10 Burpee Box Jump Overs
100 Double Unders
20 BBJOs
50 Alternating DB Hang Clean and Jerk
20 BBJOs
100 Double Unders
10 Burpee Box Jump Overs
50 Double Unders
50 Alternating DB Hang Clean and Jerk
Rx = 35/20#
Rx+ = 50/35#
Metcon (No Measure)
10 min x
10-15 DB Strict Press
20 GHD Sit Ups
Ski Erg Intervals:
6 Rounds x
30/24 Cal Ski
Rest 1:1
