CrossFit On Track – CrossFit
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