CrossFit On Track – CrossFit

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Gymnastics

Muscle-ups

a. Build you C2B Strict Pull-Up and Ring Dip strength

b. Practice suggested drills + take attempts

c. Take attempts and improve capacity

Skill

Bench Press (All heavy)

Handstand Walk (5×25-50′ – option for partner assist)

Rope Climb (5×1-3; optional seated start)

Metcon

Metcon (Time)

21-15-9

HSPU

TTB

Deadlift 225/155

Post-WOD

Metcon (No Measure)

10 min.

Row 250m

20 GHD Situps