CrossFit On Track – CrossFit

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Metcon (Time)

For Time:

(Cap = 20 min)

21-15-9

Shoulder to Overhead – 115/75

Pull Up

– rest 3 min –

15-12-9

Shoulder to Overhead – 135/95

C2B

– rest 3 min –

12-9-6

Shoulder to Overhead – 155/105

Bar MU

Metcon (No Measure)

Grunt Work:

Strict Pull Up – 4 x max reps unbroken

– do 20 GHD Sit Ups after each set

Push Press – 4 x max reps unbroken at a medium weight

– do 20 KB Pike Crunch after each set

Core Work:

10 min x

15 Hollow Rocks

Max Effort Ring Hold at Top of Rings

Max Effort Ring Hold at Bottom of Rings