09/30/2016

On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds x

+2 Rep Ladder

Push Ups

Ring Rows

Power Snatch (empty barbell)

Gymnastics

Pull-ups (10 min x Kipping Pull Ups)

Ring Dips (10 min x Strict Ring Dips Skill)

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

3 HSPU

3 Snatch – 165/115

6 HSPU

3 Snatch

9 HSPU

3 Snatch

12 HSPU

6 Snatch

15 HSPU

6 Snatch

18 HSPU

6 Snatch

21 HSPU

9 Snatch

…. etc.
– HSPU can be substituted with Hand Release Push Ups

– Folks who can’t snatch can substitute Snatch for Ground-To-Overhead (clean and jerk)

Metcon (AMRAP – Reps)

Share the Load, 3-person team

8 min AMRAP

Rope Climb

– 1pt: feet on ground

– 2pt: Rope Climb with legs

– 3pt: Legless Rope Climb