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 Ring Press Outs

+

10 KIPPING Pull Ups

Gymnastics

Bar Muscle-ups (12 min to practice movement Progression)

Metcon (AMRAP – Reps)

Death By…

EMOM to failure, +1 rep ladder

+1 Bar Muscle Up to fail…

then…

+1 C2B pull ups, starting at your BMU failure rep number, to fail

then…

+1 Pull Ups, starting at your failure rep number from C2B

DO NOT RIP!!!

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

Level I:

10 Ring Row

10 Push Up

10 Air Squat

10 AbMat Sit Ups

Level II/III:

10 Strict Pull Up

10 Ring Dips

10 Box Jumps

10 Toes to Bar