CrossFit On Track – CrossFit
Shoulder Press (5 x 6; all heavy)
Metcon (Time)
Partner WOD
For Time:
Buy In:
– 100 Double Unders each before starting next stations
– then one does 30/25 Cal Assault Bike
– and other partner does 20 Shoulder to Overhead @ 135/95
THEN
3 Rounds
40 Cal Assault Bike – share the load
30 Shoulder to Overhead – share the load
20 Synchro Bar-Facing Burpees
THEN
Cash Out:
– One Partner Does 30/25 Cal Assault Bike
– and the other partner does 20 Shoulder to Overhead @ 135/95
– then both partners complete 100 Double Unders
Metcon (No Measure)
Core Work:
4-5 Rounds x
20 GHD SIt Ups
20 Push Ups
20 Banded Pull Overs