CrossFit On Track – CrossFit

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Gymnastics

Bar Muscle-ups (10 min. practice)

a. Kipping pull-up

b. practice drills & attempts

c. take attempts & improve capacity

Weightlifting

Metcon (Weight)

Every 90 sec. x 7

3 hang power clean

+

1 jerk

Build as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP

3 bar muscle ups

9 ring dips

15 lateral bar hops

Post-WOD

Evil Wheel (4×10-15; quality)

Banded Reverse Fly (4×15-20; quality)