CrossFit On Track – CrossFit
Warm-up (No Measure)
3 min Bike/ Row / Run
+
5 min. x
5 ring rows
7 push-ups
9 hollow-rocks
+
2 min. x “steady” burpees
Thruster (5×3; heavy, building)
NOT AHAP!
1 set every 90 seconds
Don’t pause; ideally, cluster your 1st rep
Metcon (Time)
WOD 1:
4 rounds for time
200m sprint
2-4-6-8
Thruster @ 80% of your heaviest 3 rep Thru.
RPE=8-9
Metcon (AMRAP – Reps)
WOD 2
EMOM x 10
Odd: Max reps unbroken wall ball (opt. heavy)
RPE=7-8 / cap=25
Even: Rest
If 25 WB is not a stretch, go heavy and it will be! This should be very high effort!
Metcon (Time)
Post WOD
Accumulate 300 double unders in fewest sets possible
(cap = 8 min.)
