On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
10 Hollow Rocks
10 Push Ups
10 Ring Rows
10 KB Swings
Gymnastics
Ring Dips (10 min x Ring Dip Support)
Pull-ups (10 min x Kipping skill toward Bar Muscle Up)
Metcon
Metcon (Time)
12-10-8-6-4-2
Strict Pull Ups
Strict Press
Toes to Bar
Post-WOD
Metcon (Time)
5 Rounds for Time
12 Push Jerk – 155/105
12 C2B
12 Burpees