CrossFit On Track – CrossFit

Teams of 3/2

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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)