CrossFit On Track – CrossFit

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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