CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

4 rounds

5 pull-ups

5 ring dips

5 TTB

+

20 min.

Muscle-up / pull-up skill practice

Metcon

Metcon (Time)

10 min. CAP

1-2-3-4-5-6-7-8-9-10

Front Squat – 75/55

bar-facing burpee

w/time remaining

Find 1 RM clean (power or squat)

Clean (1 RM power or squat)

Metcon (Time)

10 min. CAP

21-15-9

HSPU

Pull-up

w/time remaining

1 RM snatch (power or squat)

Snatch (1 RM – power or squat)