CrossFit On Track – CrossFit


Warm-up (No Measure)

2 min Run

2 min Row

2 min Jump


Gymnastics mobility and prep your shoulders for full range of motion.


Metcon (Time)

For time – break the work up however you want, in any order. If you cannot do a movement (e.g., legless rope climbs), skip it and move on to movements that you can do. If you finish all of the movements that you can do in less than 40 minutes, record the time and make note of the movements that you cannot do.

5 legless rope climbs @ 15’

10 rope climbs @ 15’

10 kipping deficit handstand push ups @ 4.5/3”

10 bar muscle ups

15 power snatches @ see options

15 power clean + jerks @ see options

15 ring muscle ups

20 strict handstand push ups

25 chest to bar pull ups

30 pull ups

30 toes to bars

30 ring dips

30m handstand walk

50 GHD sit ups

60 (30 per side) pistols

60 wall balls @ 9/6kg (20/14lbs)

120 double unders