CrossFit On Track – CrossFit

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Thruster (Build to a heavy 5-rep Thruster, from the floor)

Metcon (No Measure)

Work on Pull Up skill x 12 min

A) simple pulling strength

B) How (and when) to kip

C) Converting to the butterfly

Those who can should be working C2B

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

Post-WOD:

Strict Pull Ups – 4×10

Back Squat – 5 x 3; medium to heavy

GHD Sit Ups – 4 x 15