CrossFit On Track – CrossFit

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Gymnastics

Muscle-ups practice!

Options (at coach’s discretion):

1. Skill progressions

2. Repeat explosives (EMOMx8 – 30-45% max reps)

3. 3 attempts at max-reps with full rest

Weightlifting

FOCUS: Split Jerk (4×2 from rack – medium or heavier than last week)

Metcon

FOCUS: Metcon (AMRAP – Rounds and Reps)

WOD 1

8 min. AMRAP

7 OH squat 135/95

30 double unders

focus: Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP

20 DB snatch

10 burpee box jump over