CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

150m Row

12 Overhead Lunges – 10# plate

6 Football Burpees

6 Inch Worms

Gymnastics

Metcon (No Measure)

Band-assisted pull-throughs

– first, review the skill

– then, 3 x 4-8 reps

Metcon (No Measure)

Ring L-Pull Ups

– false grip

– 3-5 second descent

– 3 x amrap

Metcon

Metcon (No Measure)

For Quality:

30 Muscle Ups

– OR –

30 Squat Clean Thrusters – 115/75

Metcon (AMRAP – Rounds)

EMOM x 8

5 Power Clean and Jerk – 115/75

5 Bar-facing burpees

Metcon (AMRAP – Rounds)

EMOM x 8

7 HSPU

8 Am. KB Swings