CrossFit On Track – CrossFit

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Metcon (3 Rounds for time)

Every 7 min x 3

Round 1:


Bar Muscle Up

Shoulder to Overhead @ 155/105

Rounds 2:



Shoulder to Overhead @ 125/85

Round 3:


Pull Up

Shoulder to Overhead @ 95/65
Scale up to toughest possible movement for round 1. You can include strict pull ups, but you need to be really tough on yourself about how you count your strict pull ups. NO half efforts, only full extension and chin all the way over the bar

Metcon (No Measure)

Grunt Work:

4 Rounds x

10 Back Squat @ BW/75% BW

10 Ring Dips

10 Strict Toes to Bar

Metcon (No Measure)

4 Rounds x

200 ft Farmer Carry

1 min Gymnastics Plank