CrossFit On Track – CrossFit

Pull-ups (4x 5-10 AHAP)

Rope Climb (5 min x basic skill
7 min x rope climb practice for reps in small groups )

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

18 min AMRAP

A/B Switch on rounds

A: 24/20 Cal Bike

B: 30/24 Cal Row



7 rope climbs

20 Deadlift at 315/225

so, 1 does A while 2 does B, then ropes and deads

then1 does B while 2 does A, then ropes and deads

Metcon (AMRAP – Rounds and Reps)

10 min x

3x 25 ft shuttle sprint

75 double unders