CrossFit On Track – CrossFit

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Metcon (No Measure)

Ski Repeats:

10x

:30 sec MAX effort ski

:30 sec burpee (fast pace)

:30 sec rest

STIMULUS: out of breath

Metcon (No Measure)

Rowing Repeats:

5x

1min MAX effort row

1min burpees (medium pace)

STIMULUS: Kill yourself rowing, recovery burpee pace

Metcon (Time)

Top Gun:

20-30-40-50-40-30-20

Double Unders

5-7-9-12-9-7-5

Deadlift @ 225/155

Metcon (Time)

10->1

Strict Pull-Up (make this REALLY tough)

Bench Press @ BW

STIMULUS: Strength / challenge both movements

Metcon (No Measure)

EMOM x 10

10 ring dips / push-ups

AMRAP hollow rocks

STIMULUS: Burn up by round 5, scale a SMALL amount to keep in it