CrossFit On Track – CrossFit

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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