CrossFit On Track – CrossFit
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