CrossFit On Track – CrossFit

Weightlifting

Push Press (5-5-3-3-3-1-1)

For maximum load

Build across all sets

Record heaviest single

Gymnastics

Metcon (No Measure)

EMOM x 10

Odd: 70% max reps TTB

Even: 70% max reps HSPU

Metcon

Metcon (Time)

10 rounds for time (15 min. cap)

10 ring dips

30 double unders

Post-WOD

Metcon (No Measure)

TAILPIPE!

3 rounds

250m row with partner in front rack KB hold