On Track CrossFit – CrossFit
Weightlifting
Push Press (5 x 10-15; touch and go, building AHAP)
Gymnastics
Pull-ups (10 min skill work)
Metcon (Time)
100 Handstand Push Ups for Time
(Cap = 6 min)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min x
90 sec Row as hard as you can
30 sec Rest
– 2 min transition
8 min x
90 sec Cindy
30 sec Rest
Pick Up rounds of Cindy wherever you leave off
Score is Rounds + Reps of Cindy
