CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
12 min. to work on 40 muscle-ups / 80 pull-ups + 80 ring dips.
Run 400m @ top of every 4 minutes.
OR
Work on muscle-up for rep consistency across sets
Weightlifting
Bench Press (5×5; all heavy)
Rope Climb (5×1-3)
Optional: legless for 1/2 or start from seated
Metcon
Metcon (Time)
10 rounds for time (20 min. cap)
15 wall balls 20/14
9 TTB
3 deadlift 315/225
Post-WOD
Metcon (No Measure)
10 min. for quality
Single-arm OH waiter walk w/KB
-max distance; switch arms as often as you like
-attempt 1 MU or C2B at top of every minute; fail or not
-keep weight medium – like 55/35