CrossFit On Track – CrossFit

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Gymnastics

8 min. ring muscle up practice

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min. AMRAP

6 burpee box jump overs

4 squat cleans 135/95

2 ring muscle ups

Weightlifting

Back Squat (5×5 @ 90% 5RM)

Conditioning

Metcon (No Measure)

AB Intervals

4×20/16 cal sprint

at least 2x rest interval