CrossFit On Track – CrossFit
Warm-up
(No Measure)
10 min x
10 Bentover Row
10 Strict Press
10 Good Morning
20 Walking Lunge
Gymnastics
Metcon (No Measure)
L1 – Accumulate 50 Push Ups at greatest possible difficulty (for Quality)
L2 – Accumulate 25 HSPU at greatest difficulty possible
L3 – Accumulate 50 Kipping HSPU for time
Weightlifting
Push Press (5 x 5 Heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 2 min on/2 min rest
15 Shoulder to Overhead – 115/75
12 Box Jumps
9 Pull Ups