CrossFit On Track – CrossFit
Metcon (AMRAP – Reps)
Teams of 3
A:
15 min AMRAP
15 Synchro Bar-Facing Burpee
15 Power Clean @ 225/155 – Share the Load
15 Bar Muscle Ups – Share the Load
B:
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