CrossFit On Track – CrossFit

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Gymnastics

Warm-up (No Measure)

10 min. practice (choose 1)

Kipping pull-up

Butterfly pull-up

Bar Muscle-up

Metcon

EMOM x 18

Min. 1: 3 hang power cleans (HEAVY)

Min. 2: Max unbroken strict pull-ups

Min. 3: 5 burpees, 1 rope climb, 5 burpees

Hang Power Clean

Strict Pull Ups

Pull Ups with no kipping movement

Metcon (AMRAP – Rounds)

Completed rounds of 5 burpees, 1 rope climb, 5 burpees

Metcon (AMRAP – Rounds)

3 Rounds of C1 & C2

C1 – 3 min. to complete

2 rounds

15 hang power clean 115/75

15 ring dips

(rest with leftover time)

C2 – 3 min. to complete

2 rounds

15 Am. KB Swings 53/35

15 HSPU

(rest with leftover time)
Round 1 of C1+C2 is 15 reps, round 2 of each is 12 reps and round 3 of each is 9 reps.

Score total rounds (12 rounds within time domain is a perfect score)