CrossFit On Track – CrossFit

Warm-up

(No Measure)

Up Pacing…

2 min to Complete 1 Round of Cindy

90 sec to Complete 1 Round of Cindy

60 sec to Complete 1 Round of Cindy

45 sec to Complete 1 Round of CIndy

30 sec to Complete as much as possible of 1 Round of Cindy

Cindy:

5 Pull Ups/5 Ring Rows

10 Push Ups

15 Air Squats

Metcon

Metcon (Time)

5 Rounds

10 Wall Ball

5 Burpees

+

30 Clean and Jerk – 135/95

+

100 Double Unders
Scaling should be weight on C&J, and 200 singles for double unders

Rx+ – 155/105

Clean and Jerk (7 min to build to 3 Rep Jerk, from the Floor)

Following the WOD, you have 7 min to build to a heavy 3-rep Jerk (split or push). You must take it from the floor, so you’ll have to clean it.

Post-WOD

Metcon (No Measure)

100 Hollow Rocks, in as few sets as possible.

…Then…

Hold a 2 min Plank!!