On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

6 Ring Rows

9 Push Ups

12 Hollow Rocks

+

Dot Drill x 3

Gymnastics

Pull-ups (Kipping Skill x 10 min, try to get Bar Muscle Ups)

Handstand Push-ups (Strict Skill x 10 min, work press outs to deficit)

Metcon (Weight)

5 Rounds

4 Strict Press (Heavy)

3 Strict Pull Ups

– post weight on strict press

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Push Ups

15 Ring Rows

10 Power Snatch – 95/65

OR

Rx+

15 min AMRAP

20 Power Snatch – 95/65

15 Pull Ups

10 Ring Dips

Post-WOD

Metcon (AMRAP – Rounds and Reps)

10 min x

15 GHD Sit Ups

15 DB Ground to Overhead