CrossFit On Track – CrossFit

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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