CrossFit On Track – CrossFit
Bench Press (5-5-3-3-8-8
Record Heaviest set of 3
Start at 80%
Build for 4 sets
Sets of 8 at 70+% of 3-Rep)
Metcon (AMRAP – Reps)
A/B Switch x 14 min
A: Row 14/11 Cals
B: Max reps Ring Dips
– accumulate the entire time Row is going, doesn’t have to be unbroken
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
5 Strict HSPU
4 Bar MU
30 Double Unders
2 Squat Clean @ 225/155
1 HS Walk (25ft)
Rx+: Deficit sHSPU, 50ft HS Walk in 25ft segments