CrossFit On Track – CrossFit
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