CrossFit On Track – CrossFit

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Gymnastics

Choose one of the following

Metcon (Time)

Foundation builder:

5 rounds for time:

5 ring pull-ups

5 ring dips
All AHAP

Chest to rings with false grip

Dips w/weight; shoulder below elbow

Slow pace

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon (No Measure)

Muscle-up skill practice

-Get 1st MU

-Practice MU

-Connect MU

or

-MAX Reps