CrossFit On Track – CrossFit

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Skill

Warm-up (No Measure)

10 min.

Pick one:

Double unders

Toes to bar

Ring muscle ups

Metcon

Similar to last week – running clock workouts. The WODs here are NOT doubled – they’re just entered into Wodify so that you can log your scores for individual components of the workout. Here’s how FRANTASY LAND will work:

Running clock

0-10 min.

FRAN

21-15-9

Thrusters 95/65

Pull-ups

10-20 min.

HEAVY FRAN

15-12-9

Thrusters 135/95

C2B pull-ups

20-30 min.

9-6-3

Thrusters 165/105

Bar muscle ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Heavy Fran (Time)

15-12-9

Thrusters 135 / 95

C2B pull-ups

Frandemonium (Time)

9-6-3

Thruster 165 / 105

Bar muscle up