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