On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 Ring Rows
10 Push Ups
10 Hollow Rocks
Gymnastics
Handstand Push-ups (Skill work x 10 min)
Pull-ups (Butterfly pull up skill work x 10 min)
Metcon
Metcon (No Measure)
3-part workout:
Part 1:
8 min to build to a difficult 3-rep Strict Pull Ups
Part 2:
EMOM x 8
5 Pull Ups
10 Push Ups
– Odd: AMRAP KB Swing
– Even: AMRAP Double Unders
Part 3:
EMOM x 8
5 RIng Dips
10 Ring Rows
– Odd: AMRAP Hollow Rocks
– Even: AMRAP Cal Row
Post-WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups