On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds x
5 Strict Press – building
5 RIng Rows
10 Hollow Rocks
Gymnastics
Handstand Push-ups (10 min x skill work)
Pull-ups (10 min x skill work)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP;
full round relay, 3-person teams
5 Pull Ups
10 Toes to Bar
15 Push Press – 135/85
Metcon (AMRAP – Rounds)
Death by Pull Ups:
EMOM until failure, 3 person teams
+1 Pull Ups
5 Burpees
– 1pt: Ring Ring
– 2pt: Any Pull Up
– 3pt: Strict Pull Up