On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
15 min x
– Row or AirDyne for 5-8 min
– Mobilize Hips and shoulders for pull ups and thrusters
– Skill work with double unders
Chest-To-Bar Pull-ups (12 sec AMRAP EMOM x 10)
Front Squat (5 x 4 @ 75%, 1 set every 2 min)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
+3 Thruster – 95/65
+10 Double Unders