On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Run

2 min Row

2 min Jumping Jacks or Jump Rope

+

8 min x

5 Pull Ups

10 Push Ups

15 Air Squats

Gymnastics

Toes-To-Bar (Work skill; then do 3 x max reps in 20 sec,)

Metcon (No Measure)

5 Rounds for Quality

5 Ring Dips, as difficult as possible

5 Chin Ups, as difficult as possible

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

6 Squat Clean – 115/75

7 Bar Facing Burpees

8 Shoulder to Overhead – 115/75