CrossFit On Track – CrossFit
Gymnastics
Warm-up (No Measure)
10 min. practice (choose 1)
Kipping pull-up
Butterfly pull-up
Bar Muscle-up
Metcon
EMOM x 18
Min. 1: 3 hang power cleans (HEAVY)
Min. 2: Max unbroken strict pull-ups
Min. 3: 5 burpees, 1 rope climb, 5 burpees
Hang Power Clean
Strict Pull Ups
Pull Ups with no kipping movement
Metcon (AMRAP – Rounds)
Completed rounds of 5 burpees, 1 rope climb, 5 burpees
Metcon (AMRAP – Rounds)
3 Rounds of C1 & C2
C1 – 3 min. to complete
2 rounds
15 hang power clean 115/75
15 ring dips
(rest with leftover time)
C2 – 3 min. to complete
2 rounds
15 Am. KB Swings 53/35
15 HSPU
(rest with leftover time)
Round 1 of C1+C2 is 15 reps, round 2 of each is 12 reps and round 3 of each is 9 reps.
Score total rounds (12 rounds within time domain is a perfect score)