CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

Teams of 3


15 min AMRAP

15 Synchro Bar-Facing Burpee

15 Power Clean @ 225/155 – Share the Load

15 Bar Muscle Ups – Share the Load


Accumulate as many calories on the Row as possible while the AMRAP is going on; one person on the rower at a time

Score = Total reps on the AMRAP + Cals on the rower

Scaling: if you scale the weight it needs to still be a heavy single; if you choose to go lighter (a cyclable weight) reps are 3:1 (45 Power cleans gets you 15 reps)

If you don’t have Bar Muscle Ups, you can scale to C2B for 2:1 reps (30 gets you 15 reps) or Pull Ups/Ring Rows for 3:1

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

2-in-1-out Synchro

20 Toes to Bar

25 Hand Release Push Ups

30 DB Snatch

Metcon (Weight)

Pick 1 person per Complex for total Weight:

A: Clean + Hang Clean + Front Squat

B: Snatch + Hang Snatch + Overhead Squat

C: Squat Clean Thurster + Jerk

– each team member will have 6 minutes (18 minutes total) to build AHAP (from scratch) working one at a time

– teammates can help load and unload the barbell

– weights can go up or down

Score is Total weight, women get a 1.5x modifier