CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Skill: Kipping or Butterfly Pull Up/C2B/Bar Muscle Up

Pick 1:

A) Strength

Strict C2B – 5 x 4-6 reps, as difficult as possible

Pendlay Row – 4 x 6-8, all heavy

3 Rounds x

6 Chin Ups

12 Reverse Grip Bentover Row

18 Upright Row

Rest 2 min

B) Conditioning

EMOM x 10

12-15 sec sec AMRAP Pull Up/C2B/Bar MU

… then…

10 min AMRAP

Row 500m

4 Rope Climb

C) Work skill and skill drills

Metcon (No Measure)

Every 2 min x 10 Rounds

1st 2 min: Assault Bike – hold 60/55 RPMs for 2 min

2nd 2 min: Accumulate as many DOUBLE UNDERS as possible