CrossFit On Track – CrossFit
Metcon (Time)
Every 10 min x 4
1st 10 min:
30-20
Front Squat
TTB
-Rx: 165/115
-Rx+: 185/135
Metcon (Time)
2nd 10 min:
21-15-9
Hang Power Clean
Ring Dip
– Rx: 135/95
– Rx+: 165/115
Metcon (Time)
3rd 10 min:
15-12-9-6
Shoulder to OH
C2B/Pull Up
– Rx: 115/75
– Rx+: 135/95
Metcon (Time)
4th 10 min:
12-9-6-3
Hang Squat Snatch
Bar MU/C2B
– Rx: 95/65
– Rx+: 115/75
Metcon (Calories)
If at any point you need to tap out on a WOD, you will switch to either Ski Erg or Assault Bike Interval work for that 10 min segment:
30 sec Sprint, 30 sec rest
