CrossFit On Track – CrossFit
Gymnastics
Butterfly pull-up practice!
Options (at coach’s discretion):
1. Skill progressions
2. Repeat explosives (EMOMx7 – 15 sec. max reps)
3. 3 attempts at max-reps with full rest
Metcon
FOCUS: Metcon (AMRAP – Rounds and Reps)
3 min. on / 1 min. rest x 5
7 power snatch @ 60%
9 burpee pull-ups
11 box jumps
RX+ version:
7 DBL KB snatch
5 musle ups (any)
3 rope climbs
