CrossFit On Track – CrossFit

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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