CrossFit On Track – CrossFit

Gymnastics

Toes to bar

-Pendulum swing

-Knees to chest

-Knees to elbows

-TTB – piked

-TTB kip

-Practice big sets

Metcon (No Measure)

BEEP TEST!

EMOM to fail (cap 10)

9 Am. KB Swings (70/53)

15 wall ball

Metcon (AMRAP – Rounds and Reps)

3 min ON / 90 sec rest x 4

(pickup where you leave off)

12 power snatch 95/65

12 TTB

12 bar-facing burpees

Metcon (AMRAP – Reps)

Tag Team Row

150 cal row while partner is in HS hold

Metcon (No Measure)

TAIL PIPE!

7 min. Farmer Walk

70 / 53