Announcements
New CrossFit On Track shirts available in short ($20) and long sleeves ($25)! Pre order by November 23rd!
CrossFit On Track – CrossFit
Weightlifting
Snatch (5×3; all heavy)
Squat snatch, but you can opt to power snatch into an OH squat.
Gymnastics
Strict Pull Ups (5×3-5 AHAP with good form)
Pull Ups with no kipping movement
EMOM like Monday:
min 1: pull-ups
min 2: pike crunch
Weighted Pike Crunch (5×10-15; Let it burn bay-bay!!)
Bent Over Row (4×8-12)
TRX Pike Push-ups (4×10-15; yes…add the push-up)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP
5 power clean 135/95
5 bar facing burpees
50 double unders
