On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
5 Push Ups
5 Ring Rows
5 Hollow Rocks
5 Kettlebell Swings
Gymnastics
Ring Dips (Skill work x 10 min)
Pull-ups (Butterfly Pull Up Skill work x 10 min)
Metcon (No Measure)
4 Rounds
5-12 Strict Pull Ups
5-10 Ring Dips
5-8 Strict Toes to Bar
Metcon
Metcon (AMRAP – Reps)
EMOM x 16 min
Min 1: max reps Unbroken Push Jerk – 155/105
Min 2: max reps Unbroken Bentover Rows – 155/105
Go hard on this, but don’t really worry about a score. Stick to the intent of the workout – as many reps as you can do without stopping in each round
Post-WOD
Metcon (Time)
For Time:
1000m Row
5 Rope Climb
100 Double Unders
5 Rope Climb
100 ft Handstand Walk
5 Rope Climb
100 Double Unders
5 Rope Climb
1000m Row