On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds x
8 Ring Rows
5 Hollow Rocks
3 Ring Dips, building
Metcon
Metcon (AMRAP – Reps)
2 Options for work here:
Strength
A) Strict Pull Ups – 5 x 5
Ring Push Ups – 5 x 8-15
B) Bentover Row – 4 x 8-10
Wall Ball – 4 x 10-20
Skill:
Butterfly Pull Ups/Butterfly C2B
– develop skill
– 10 sec AMRAP EMOM x 10
Metcon (Time)
Partner WOD:
3 Rounds for Time
50 Wall Ball
40 Toes to Bar
30 Thrusters – 135/85
20 Handstand Push Ups or Ring Dips
10 Deadlift – 315/205