On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Row 400m

30 American KB Swings (light)

+

4 Rounds

5 Thrusters (empty bar)

5 Power Snatch (empty bar)

+

Toes to Bar Practice

Metcon

Metcon (AMRAP – Rounds)

Complete a round of the following in the time provided until failure:

5 thrusters @ 95/65

5 burpees

5 power snatches @ 95/65

5 toes to bars

Round:

1 – 120 sec

2 – 110 sec

3 – 100 sec

4 – 90 sec

5 – 80 sec

6 – 70 sec

7 – 60 sec

8 – 55 sec

9 – 50 sec

10 – 45 sec

11 – 40 sec

12 – 35 sec

Gymnastics

Metcon (No Measure)

EMOM x 20

Min 1 – Top of ring dip hold (thumbs turned out + elbows fully locked), accumulate 20-30 seconds

Min 2 – Bottom of ring dip hold (elbows tucked in + shoulder below level of top of rings), accumulate 20-30 seconds

Min 3 – 15 to 30 hollow rocks

Min 4 – Top of chin up hold, accumulate 20-30 seconds

Min 5 – Handstand hold, accumulate 20-30 seconds