CrossFit On Track – CrossFit

Warm-up

(No Measure)

5 Rounds

5 Ring Rows

5 Push Ups

5 Hollow Rocks

+

3 Rounds

3 Muscle Up transitions

3 Press Outs

Gymnastics

Muscle-ups (12 sec AMRAP EMOM x 6)

Practice the relevant skill progressions first… then…

L1 – 8 reps of jumping ring pull up (chest to ring) EMOM x 6

L2 – Muscle Up practice

L3 – 12 sec AMRAP EMOM x 6

Toes-To-Bar (10 sec AMRAP EMOM x 8)

L1 – Knees above hips

Metcon

2k Row (Time)

Max Effort 2k Row