CrossFit On Track – CrossFit
Shoulder Press (5 x 5; all heavy, building AHAP)
Superset with pull ups
Strict Pull Ups (5 x 5; all heavy)
Pull Ups with no kipping movement
Superset with Strict Press
Metcon (Time)
16 min AMRAP
0-4 min
-12 Ring Dips
-12 Pendlay Row – 95/65
-12 Burpees
4-8 min
-9 Ring Dips
-9 Pendlay Row – 115/75
-9 Burpees
8-12 min
-6 Ring Dips
-6 Pendlay Row – 145/95
-6 Burpees
12-16 min
3 Burpee Muscle Ups
3 High Pull – 145/95
Score for time. lol, just do your best to stay in this workout and call it a win!
Metcon (AMRAP – Rounds)
EMOM x 10
10 Toes to Bar
10 Bicep Curls
Metcon (AMRAP – Reps)
Tabata Evil Wheel
8 x 20 sec on/ 10 sec off
