CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds)

Death By:

5 hang power snatch @ 50-70% (135/95)

+2/1/3

+2 strict pull-up (advanced)

or

+1 strict pull-up

or

+3 ring rows

Bench Press (10/8/8/6/6)

1 set every 2 min.

Between sets:

8-10 DB upright row

8-10 DB bicep curl

Metcon (No Measure)

5 rounds

10-15 strict press (advanced = behind the neck push press)

10-15 reverse grip bent over row

Metcon (No Measure)

3-6 rounds x

15/12 cal ski erg

12 push ups

25′ HS Walk or DB OH walking lunge

-Rest as needed between rounds