CrossFit On Track – CrossFit

 

Metcon (Time)

21-15-9

Shoulder to Overhead – 135/95

Chest to Bar Pull Ups

Metcon (No Measure)

EMOM x 21

min 1: 15 Wall Ball

min 2: 8 Ring Rows

4 Ring Dips or 8 Push Ups

min 3: 15 Hollow Rocks or 45 sec plank