CrossFit On Track – CrossFit
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