CrossFit On Track – CrossFit

View Public Whiteboard

Gymnastics

Handstand Push-ups (EMOM x 7 – 5-10 reps)

Strict as many as possible and finish with kipping

Weightlifting

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

Power Clean (5×1 @ 90%)

Clean Pull (3×3 @ 110-115%)

Metcon

Metcon (AMRAP – Rounds)

15 min. AMRAP

3 rounds

21 TTB

15 Thrusters 95/65

9 bar-facing burpees

With time remaining – EMOM do 5 front squats at 60-70% 1 RM. Score is completed EMOM rounds.