CrossFit On Track – CrossFit

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Clean and Jerk (10 x 1 to build a single AHAP)

Metcon (No Measure)

Chest to Bar Strict Pull Ups:

5 x 5; with as little assistance or as much added weight as possible

– you can also work regular pull ups or ring rows

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Muscle Ups (bar or ring)/ 10 C2B Pulls Ups

10 Handstand Push Ups / 15 Hand Release Push Ups

15 KB Swings – 70/55#

Metcon (No Measure)

Accessory Work:

Bench Press – 4 x 8-12

False Grip Ring Row – 4 x 6-12 (as difficult as possible)

Double Unders – 7 min to accumulate as many reps as possible