CrossFit On Track – CrossFit

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Gymnastics

Toes-To-Bar (EMOM x 7 – 5-10 reps)

Bar Muscle-ups (EMOM x 7 – 1-5 reps)

Weightlifting

Squat Clean (EMOM x 7 – 3 reps @ 70-80%)

Squat Clean (12 min. to build to a heavy 2 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – share the load

100 DB snatch

100 wall ball

300′ OH walking lunge (115/75 on barbell)

100 cal row

*one teammate is ALWAYS running 200m