CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

50 ft Overhead DB Walk – L

50 ft Overhead DB Walk – R

15 Pendulum Swings

12 Hollow Rocks

9 Ring Rows

6 Push Ups

30 sec HS Hold

(Cap = 12 min)

Metcon (No Measure)

Skill: Toes to Bar x 8 min

– for folks who are already good at the movement, pair up and do either:

12 Reps Synchro EMOM x 4

OR

5 Reps Synchro E:30 x 8

Skill: Pull Ups / Chest to Bar x 8 min

– for folks who are already good at the movement, pair up and do either:

10 Reps Synchro EMOM x 4

OR

4 Reps Synchro E:30 x 8

Metcon (AMRAP – Reps)

WOD 1:

0-4 min:

12 Each HSPU (one at a time)

10 Synchro TTB

8 Each HSPU (one at a time)

6 Synchro Pull Up/C2B

AMRAP Synchro DB Hang Snatch

+

4-6 min:

AMRAP C2B/Bar MU – share the load

REST 2 min

Metcon (Time)

For Time:

C2B/Bar MU – Share the Load

(as many reps as you did in the previous portion)

Synchro DB Hang Snatch

(as many reps as you did in the previous portion)

6 Synchro Pull Ups/C2B

8 Each HSPU (one at a time)

10 Synchro TTB

12 Each HSPU (one at a time)