CrossFit On Track – CrossFit

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Metcon (No Measure)

Skill: TTB -> Kipping Pull-Up -> Bar Muscle Up

x10-12 min.

Metcon (No Measure)

STRENGTH:

Quickly build to a heavy 5-rep bench press

3 rounds

4-6 reps bench press

12-15 ring dips

18-21 hand release push-ups

rest 2 min.

Metcon (Time)

3 rounds for time

30 TTB

25 HSPU

20 Burpees
Scaling:

TTB ->Knees 2 elbow -> dragon flyes -> abmat situps

HSPU -> DB Push Press

Burpees -> burpees

Struggle Bus:

3 rounds

30->20

25->15

20->10

Metcon (No Measure)

Post WOD

Pick 1 or 2

A. Tabata Hollow Rocks

B. 5 rounds

10 evil wheel

Max effort chin over bar hang

C. Paull-up practice or pull-up strength

D. 30 muscle ups for time