CrossFit On Track – CrossFit
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