CrossFit On Track – CrossFit
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