CrossFit On Track – CrossFit
2 min to Complete 1 Round of Cindy
90 sec to Complete 1 Round of Cindy
60 sec to Complete 1 Round of Cindy
45 sec to Complete 1 Round of CIndy
30 sec to Complete as much as possible of 1 Round of Cindy
5 Pull Ups/5 Ring Rows
10 Push Ups
15 Air Squats
10 Wall Ball
30 Clean and Jerk – 135/95
100 Double Unders
Scaling should be weight on C&J, and 200 singles for double unders
Rx+ – 155/105
Clean and Jerk (7 min to build to 3 Rep Jerk, from the Floor)
Following the WOD, you have 7 min to build to a heavy 3-rep Jerk (split or push). You must take it from the floor, so you’ll have to clean it.
Metcon (No Measure)
100 Hollow Rocks, in as few sets as possible.
Hold a 2 min Plank!!