CrossFit On Track – CrossFit

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Gymnastics

Chest-To-Bar Pull-ups (EMOM x 7 – 5-10 reps)

Pull-ups (EMOM x 7 – 5-10 reps)

Bar Muscle-ups (EMOM x 7 – 1-5 reps)

Weightlifting

Power Snatch (EMOM x 7- 5 reps @ 65-75%)

Power Snatch (5×1 @ 90%)

Snatch Pull (3×3 @ 110-115%)

Metcon

Metcon (AMRAP – Rounds)

15 Min AMRAP

3 rounds

30 Am. KB Swings 70/55

100 double unders (sub = 400m run)

With time remaining – complete as many sets of 5 unbroken strict pull-ups as possible. Score = complete unbroken strict pull-up sets.