CrossFit On Track – CrossFit
Warm-up
(No Measure)
4 Rounds x
5 Burpee
10 Ring Row
5 Push Ups
10 Cal Row
Gymnastics
Metcon (No Measure)
Skill: Kipping Pull Ups
Level I: 8 min skill practice
Level II/III: 12 sec AMRAP EMOM x 6, butterfly or kipping
Metcon (AMRAP – Reps)
Level I: Strict Pull Up – 5/5/3/3/3, heavy for all sets of 3
Level II: 4 x max reps pull up (any), full rest
Level III: 4 x max reps C2B (any), full rest
Metcon
Metcon (Time)
6 Rounds for Time
10 Pull Ups/Ring Rows
10 HSPU/Push Ups
30 Double Unders
Metcon (AMRAP – Reps)
Tabata Push Ups:
8 Rounds; 20 sec max reps/10 sec rest
Score is WORST rounds