CrossFit On Track – CrossFit

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Metcon (Calories)

3 Rounds x

3 min. Assault Bike

3 min. Row

for CALs

Metcon (No Measure)

STRENGTH

10-1

Bench Press @ BW

Strict Pull-Up

(10 min. CAP)

4 rounds x

8-12 Strict Press

8-12 Upright Row

15-20 GDH Sit-Ups

EMOM x 10

10 Bicep Curls w/DB

Max Reps Push-Ups or Ring Dips in remaining time

Metcon (No Measure)

CONDITIONING

20 min. AMRAP

10 pull-ups

20 push-ups

30 Abmat Sit-ups

*Optional weight vest

*RX+

–10 C2B

–20 Ring Push-Ups

–30 GDH Sit-Ups

10min. AMRAP

20 CAL Ski Erg

Rest 1:1