On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 min x

7 Ring Rows

7 Push Ups

7 Hollow Rocks

20 Jump Rope Singles

Gymnastics

Double-Unders (10 min x Skill work)

Toes-To-Bar (10 min x Skill work)

Metcon (Time)

Running Clock:

0-10 min:

12-9-6

Muscle Ups

Ground to Overhead – 155/95

10-20 min:

15-12-9

Chest to Bar Pull Ups

Ground to Overhead – 115/75

20-30 min:

21-15-9

Pull Ups

Ground to Overhead – 75/55
Score is total work (not rest) time