CrossFit On Track – CrossFit
Gymnastics
10 min. skill work – butterfly pull-ups
Skill
Barbell cycling the squat snatch – TNG
Metcon
Choose one…
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Amanda Lite (Time)
15-12-9
TTB
Power snatch @ 95/65
Accessory
4×8-12 Prone reverse flyes // 4×8-12 ring dip
4×8-12 // 4×8-12 db strict press
Bench row drop sets
2x 3 weights per arm