CrossFit On Track – CrossFit

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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