CrossFit On Track – CrossFit
Metcon (No Measure)
Pull up Skill x 12 min.
a. Basic Strength
b. Skill advancement
c. Repeat explosives
Metcon (Time)
10-10-8-8-6-6 for time:
Hang high pull
Shoulder to overhead
evil wheel
Metcon (Time)
4 rounds for quality time:
9 strict chin ups
15 ring rows
21 cal row
rest 2 min.
Metcon (No Measure)
Tabata: Hollow Rock