02/06/2018

CrossFit On Track – CrossFit

Weightlifting

Push Jerk (10 minutes to build to a heavy single)

Gymnastics

Metcon (AMRAP – Rounds)

EMOM x 14

Odd: 70% max reps ring dips

Even: 1 round of Cindy (Nate = Rx+)
Score completed rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10

5 power snatch at 50-60%

5-7 bar facing burpees
Score completed rounds

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.