On Track CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

+1 Squat Snatch @ 70%

3 Bar Muscle Ups

– scale:

6 C2B

9 Pull Ups

12 Ring Rows or Jumping Pull Ups

Metcon (AMRAP – Rounds and Reps)

Optional MetCon if you don’t Snatch or Pull Up

10 min AMRAP

+3 Rep Ladder Push Press @ medium weight

+3 Toes to Bar

Metcon (No Measure)

Chin Ups

5 x 5 Heavy

– 15 hollow rocks between sets

Widegrip Pull Ups

4 x 8-12

– Medium difficulty

– Max effort Dragonflies between sets

Bentover Row

– 3 x Burnout sets at light to medium weight

– 1 min plank between sets