On Track CrossFit, On Track CrossFit – CrossFit

Weightlifting

Hang Power Snatch (5 x 10-15; building and connected reps)

Gymnastics

Pull-ups (Butterfly skill x 10 min)

Metcon (Time)

For Time:

100 Pull Ups

(6 min time cap)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Push Press @ 70% of Heavy Repping wt

10 Bar-Facing Burpees

Metcon (AMRAP – Reps)

Tabata Bench Dips off a box

– 8 Rounds, 20 on / 10 off