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