On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

10 Hollow Rocks

10 Push Ups

10 Ring Rows

10 KB Swings

Gymnastics

Ring Dips (10 min x Ring Dip Support)

Pull-ups (10 min x Kipping skill toward Bar Muscle Up)

Metcon

Metcon (Time)

12-10-8-6-4-2

Strict Pull Ups

Strict Press

Toes to Bar

Post-WOD

Metcon (Time)

5 Rounds for Time

12 Push Jerk – 155/105

12 C2B

12 Burpees