CrossFit On Track – CrossFit

Warm-up

(No Measure)

4 Rounds x

6 Box Jumps

4 Hang Power Clean – add wt. each rd

+

3 Rounds

3 Ring Rows

3 Muscle Up Transitions

3 Ring Dips or Foot Assisted Press Outs

Metcon

Metcon (Time)

Level I

3 Rounds for Time

30 Air Squats

20 Push Ups

10 Hang Power Clean – 115/75

Level II

3 Rounds for Time

50 Air Squats

14 C2B Pull Ups

10 Hang Power Clean – 135//95

Level III – Nasty Girls

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Clean – 135/95

https://www.youtube.com/watch?v=i0nPnElcqgU

Metcon (Time)

Partner WOD

For Time

10 x 10 Wall Ball (each partner does 5 sets of 10 Wall Ball)

8 x 20 Double Unders (each partner does 4 sets of 20 DUs)

6 x 10 Pull Ups

4 x 10 Burpees

2 x 10 Hang Power Clean 135/95