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