CrossFit On Track – CrossFit

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Weightlifting

Bench Press (5×5; all heavy)

Gymnastics

Handstand Walk (5 x 50′)

Sub 5×4 wall walks if necessary.

GHD Situps (5×15-20)

Sub Abmat sit-ups if necessary

Sit-ups (5×15-20)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10

30 double unders

5 power snatch @ 50% 1RM snatch

Metcon (Time)

3 rounds for time

18 DB squat snatch – 50/35

21 wall ball – 20/14

12 TTB

Conditioning

Metcon (No Measure)

Tabata: 8x 20 sec on / 10 sec off

Wall Ball