CrossFit On Track – CrossFit
Metcon (Time)
30 Power Clean & Jerk @ 70%
FOR QUALITY!
Bench Press (5×5; all heavy)
Between sets, do 25 GHD sit-ups or med-ball abmat sit-ups
Metcon (AMRAP – Reps)
A/B Switch x 16 min.
A: Cals on Assault Bike
B: Unbroken Bench Press @ 60%
Metcon (Time)
Accumulate 3 min. in ring hold at top (cap = 10 min.)
*Every break, do 15 KB pike crunch
