08/31/2016

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