CrossFit On Track – CrossFit
Teams of 3/2
Metcon (AMRAP – Rounds and Reps)
EVENT 1 – 12 min. AMRAP – Full Round Relay
7 Deadlift @ 225/155
12 bar facing burpees
7 deadlift @ 225/155
Teams w/3 must complete a 24/20 cal row PRIOR to starting their 2nd round.
Metcon (Time)
EVENT 2 – FOR TIME (12 min. CAP)
30-25-20-15-10-5
C2B pull-ups (while partner holds 45/25 plat OH)
HSPU (while partner holds 45/25 plate in “zercher” position)
Teams of 3 are 2-in-1-out synchro
Metcon (Weight)
EVENT 3
8 min. for team to build to a heavy single hang snatch (scale to hang clean).
1 barbell per team
Metcon (Time)
EVENT 4 – FOR TIME
150 synchro wall ball (whole team synchro)