CrossFit On Track – CrossFit
Metcon
All three parts are going to be on a running clock:
0-10 min: part 1
10-50 min: part 2
50-60 min: part 3
– Parts 1 and 3 are individual; Part 2 is teams of 3
– Teams are determined by the order you finish Part 1: first 3 are team 1, next 3 are team 2, etc.
– Part 1 IS the WARM-UP
Metcon (Time)
For Time:
40 AbMat Sit Ups
80 Hollow Rocks
40 AbMat Sit Ups
Metcon (AMRAP – Reps)
40 Min AMRAP
Teams of 3, Share the Load
+100 Cal Row
+75 Cal Assault Bike
+10 Rounds of Cindy (full round relay)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
30 Double Unders
5 Burpees
7 Toes to Bar
