CrossFit On Track – CrossFit
Gymnastics
Metcon (No Measure)
Skill Work x 10 min.
Pick 1:
Kipping pull-up
Butterfly pull-up
Bar Muscle-up
Strict Pull Ups (5×5 AHAP)
Pull Ups with no kipping movement
Superset with Strict Press
Shoulder Press (5×5 all heavy – option to build)
Conditioning
Metcon (AMRAP – Rounds)
EMOM x 10
30 double unders
3 power snatch
Building each round if possible
More important to hit all rounds than sneak in a heavier weight + skip a round.
Metcon
Metcon (Time)
800m run
21 deadlift @ 255/175
9 HSPU
600m run
15 deadlift
15 HSPU
400m run
9 deadlift
21 HSPU