CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

9 Min. AMRAP (share the load)

45 HSPU w/partner in HS hold

45 Deadlift @ 225/155 w/partner in DL hold
Accumulate as many calories as possible on rower throughout workout.

Metcon (Calories)

Team Rower Calories

Metcon (Weight)

7 Min. to build:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Behind the neck Push Press

Metcon (Time)

For Time:


50 synchro TTB

40 synchro BFB

30 synchro TTB

20 synchro BFB

Metcon (Time)

For Time:

2 rounds

100 cal assault bike (share the load)

200m Run