CrossFit On Track – CrossFit

Warm-up

(No Measure)

6 min x

Team Bump

300 ft Shuttle Run

Jumping Jacks

Air Squats

+

6 min x

Shoulder Mobility

+

6 min x

5 Deadlift

5 Hang Power Clean

5 Bentover Row

– build each round

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

+

50 Pull Ups

+

10 Clean (any) – 185/115
L1 – Use Ring Rows for Pull Ups, scale the clean weight

L2 – Rx’d

L3 – set of 50 Pull ups is C2B and Clean weight is 225/135

Post-WOD

Metcon (No Measure)

In as few sets as Possible:

100 Hollow Rocks

3 min Plank

+

any additional core of coach’s choice