On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Ring Rows

10 Push Ups

10 Hollow Rocks

Gymnastics

Handstand Push-ups (Skill work x 10 min)

Pull-ups (Butterfly pull up skill work x 10 min)

Metcon

Metcon (No Measure)

3-part workout:

Part 1:

8 min to build to a difficult 3-rep Strict Pull Ups

Part 2:

EMOM x 8

5 Pull Ups

10 Push Ups

– Odd: AMRAP KB Swing

– Even: AMRAP Double Unders

Part 3:

EMOM x 8

5 RIng Dips

10 Ring Rows

– Odd: AMRAP Hollow Rocks

– Even: AMRAP Cal Row

Post-WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups