CrossFit On Track – CrossFit
Gymnastics
Toes-To-Bar (EMOM x 7 – 5-10 reps)
Bar Muscle-ups (EMOM x 7 – 1-5 reps)
Weightlifting
Squat Clean (EMOM x 7 – 3 reps @ 70-80%)
Squat Clean (12 min. to build to a heavy 2 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3 – share the load
100 DB snatch
100 wall ball
300′ OH walking lunge (115/75 on barbell)
100 cal row
*one teammate is ALWAYS running 200m