CrossFit On Track – CrossFit

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Metcon (No Measure)

EMOM x 10

Opt 1:

5 medball cleans

10 wall ball

Opt 2:

10 Heavy wall ball

Metcon (No Measure)

EMOM x 10

8 rotational Box Jump (90º)

Alternate rotation direction each round

Back Squat

6 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Metcon (Calories)

Bike Sprints!

10 rounds x

30 sec. all out

45 sec. rest

Metcon (AMRAP – Reps)

20 on / 10 off x 12

Synchro line-facing burpees

2-3 people per group