On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds x

Run 100m

5 Ring Rows

5 Push Ups

5 Air Sqats

Gymnastics

Pull-ups (10 min x skill work)

Level I:

Develop Swing; Kip

Level II:

Build Kipping sets; Maximum of 4 attempts

Level III:

Build Kipping C2B sets; Maximum of 4 attempts

Strict Chin Ups (5 x 3; as heavy as possible)

Metcon (No Measure)

4 Rounds x

9 Ring Rows

12 Hollow Rocks

15 KB Swings

Metcon

Metcon (No Measure)

EMOM x 20

Min 1: 9-15 Burpees

Min 2: Run 200m (or close to it)