CrossFit On Track – CrossFit

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Gymnastics

Ring Dips (EMOM x 7 – 5-10 reps)

Muscle-ups (EMOM x 7 – 1-5 reps)

Weightlifting

Squat Snatch (EMOM x 7 – 3 reps @ 70-80%)

Squat Snatch (12 min. to build to heavy 2 rep)

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Scaled Mary (AMRAP – Rounds and Reps)

20 min. AMRAP

15 ring rows

10 step up & over on box w/DB

5 HR push-ups