CrossFit On Track – CrossFit

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Metcon (Time)

Skill Work: Bar or Ring Muscle Up

Pick 1:

A)

7x 3-5 Strict C2B or Chest to Ring Pull Up

…then…

5 Rounds x

5-7 Banded Ring Pull Throughs

10 GHD Sit Ups

10 Evil Wheet

B)

10 min Ring or Bar Muscle Up skill

or

1-5 Bar or Ring MU EMOM x 10

C)

10-8-6-4-2

Bar or Ring MU

Deadlift @ 275/185

Metcon (Weight)

Clean Complex:

4-6 x

2 Clean Pull +

2 Clean (any)

…then…

4×4 Front Squat @ heaviest Clean Complex Weight

Metcon (Weight)

Reverse Lunge:

4 x 12 per leg, barbell