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
21-15-9
Shoulder to Overhead – 135/95
Chest to Bar Pull Ups
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