CrossFit On Track – CrossFit

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Skill: Split Jerk (16 min. cap including warm-up)

Footwork / landing position

Punch under th bar

Build to medium from the rack


FOCUS: Metcon (Calories)

Partner A/B Switch

40min. x

A: 15/12 Cal row

B1: 15 HSPU/push press

B2: 15 pull-ups/ring rows

B3: 15 ring-dips/push-ups

B4: 15 TTB/15 K2E, GHD or abmat sit-ups

Round 1: B1

Round 2: B2

Round 3: B3

Round 4: B4