On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

15 min x

– Row or AirDyne for 5-8 min

– Mobilize Hips and shoulders for pull ups and thrusters

– Skill work with double unders

Chest-To-Bar Pull-ups (12 sec AMRAP EMOM x 10)

Front Squat (5 x 4 @ 75%, 1 set every 2 min)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

+3 Thruster – 95/65

+10 Double Unders