CrossFit On Track – CrossFit

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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