On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

5 Push Ups

5 Ring Rows

5 Hollow Rocks

5 Kettlebell Swings

Gymnastics

Ring Dips (Skill work x 10 min)

Pull-ups (Butterfly Pull Up Skill work x 10 min)

Metcon (No Measure)

4 Rounds

5-12 Strict Pull Ups

5-10 Ring Dips

5-8 Strict Toes to Bar

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 min

Min 1: max reps Unbroken Push Jerk – 155/105

Min 2: max reps Unbroken Bentover Rows – 155/105
Go hard on this, but don’t really worry about a score. Stick to the intent of the workout – as many reps as you can do without stopping in each round

Post-WOD

Metcon (Time)

For Time:

1000m Row

5 Rope Climb

100 Double Unders

5 Rope Climb

100 ft Handstand Walk

5 Rope Climb

100 Double Unders

5 Rope Climb

1000m Row