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