CrossFit On Track – CrossFit
Metcon (3 Rounds for time)
Every 7 min x 3
Round 1:
12-9-6
Bar Muscle Up
Shoulder to Overhead @ 155/105
Rounds 2:
15-12-9
C2B
Shoulder to Overhead @ 125/85
Round 3:
21-15-9
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