CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

+

4 Rounds

5 Pull Ups

5 Ring Dips

5 Toes to Bar

+

Developing the swing on a muscle up

Metcon

Cindy Plus (AMRAP – Rounds and Reps)

Cindy Plus

5 Pull Ups

10 Push Ups

15 Air Squat

+1 Rep Clean and Jerk @ 185/135

Rx+ @ 225/155#

Nate Plus (AMRAP – Rounds and Reps)

20 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Am KB Swings

+1 Rep Ladder Clean and Jerk @ 185/125

Rx+ @ 225/155