CrossFit On Track – CrossFit

Warm-up

5 min x

5 ring rows

5air squats

5 push ups

5 sit ups

+

squat clean skill

+

c2b pull ups skill

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

6 squat clean (135/85)

8 c2b

If you finish 4 rounds, you get a bonus 4 minutes. If you finish 8 rounds, bonus 4 min…etc.

Scaling- By weight, but must squat it

c2b – pull ups – straight hand ring rows

Post-WOD

12 min x

20 DUs/40 singles

5 ring dips or 10 HR push ups