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