CrossFit On Track – CrossFit

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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