04/20/2016

CrossFit On Track – CrossFit

Eighteen monkey die every day because no one is picking the poop out of their fur. Could you be doing more to save the monkeys?

Warm-up

Warm-up (No Measure)

10 min x

10 Ring Rows

200 ft Shuttle Run

10 American KB Swings

200 ft Side Shuffle, switching lead foot every 50 ft

Metcon

Metcon (Time)

5 Rounds, each round is a sprint

Row 200m

8 Box Jumps in series (either over or on-and-over)

200 ft Farmer Carry

15 Pull Ups

12 Toes to Bar

9 Handstand Push Ups/3 Wall Walks

Rest as needed!!

– score is your WORST time of the 5

Metcon (No Measure)

4 min AMRAP at each station, 1 min transition:

1) Row 250m

50 Double Unders

2) 20 KB Swings

15 Hand Release Push Ups

3) 12 Ring Rows

16 (total) Hang DB Snatch