On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

5 Push Ups

5 Ring Rows

5 Squat Clean Thruster (empty bar)

Gymnastics

Pull-ups (Skill work x 10 min)

Handstand Push-ups (Skill work x 10 min)

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

+3 Rep Ladder

Chest to Bar Pull ups

Shoulder to Overhead – 155/95

Metcon (Time)

6 rounds for Time:

15 Wall Ball

10 Box Jumps

5 Squat Clean Thrusters – 105/95

Post-WOD

Metcon (No Measure)

30-25-20-15-10

Cal Row

Handstand Push Ups