CrossFit On Track – CrossFit

Gymnastics

Bar muscle-up skill progression….OR….

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP

+1 Bar muscle-up

+3 burpee box jump over

Metcon

Metcon (Time)

2 rounds for time

30 box jumps

30 pull-ups

30 KB swings

30 lunges

30 knees to elbow

30 push press 75/55

30 sumo DL high-pull 75/55

30 wall balls

30 burpees

30 double unders