CrossFit On Track – CrossFit
Metcon (No Measure)
Bear Complex
Power Clean +
Front Squat +
Push Press +
Back Squat +
Behind the neck Push Press
SKILL x 6 min. (light to medium wt)
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
10 min. to build a heavy bear complex
Metcon (AMRAP – Rounds)
DEATH BY BEAR BIKE!
Every :90 to failure
+3/+2 cal assault bike
1 bear complex
Reduce bear complex weight by 20%
Put weight in comments
Metcon (AMRAP – Reps)
2 min. A / 2 min. B / 2 min. C x 4
A. AMRAP
12/10 cal ski
20 abmat situps
B. Max Reps
Bench Press @ 165/95
C. Accumulate
1 min. gymnastics plank
Score = AMRAP reps + bench reps