CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

15 KB Swings

10 Ring Rows

5/5 Step Ups

Gymnastics

Double-Unders (EMOM x 10 )

Level I – spend about 10 min working this skill. Don’t get frustrated – these aren’t easy!!

Level II – EMOM x 10 max set unbroken Double Unders; if you botch before 10, you CAN start again.

Level III – EMOM x 10

– min 1: max reps in the minute

– min 2: 12 Burpees

Weightlifting

Weighted Pull-ups (4 min AMRAP)

Level I – Build to a solid 5 rep pull up

Level II – Warm up your strict pull up, then do the 4 min AMRAP

Level III – Warm up, tack on a little weight and do the AMRAP weighted!!

Bent Over Row (5 x 8-12, heavy within that rep range)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Box Jump Over – 24/20

6 Hang Power Snatch – 115/75

6 Front Squat – 115/75
Scale by weight and box jump height

Scale can also do step ups and over