CrossFit On Track – CrossFit

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Gymnastics

Pick 1:

A: Skill progression

B: Repeat explosvies (30-40% of max reps EMOM x 8-10)

C: 3x max reps, full rest

Metcon (AMRAP – Reps)

EMOM x 10

Repeat explosives 30-40% of max reps muscle-ups.

Muscle-ups

Weightlifting

Split Jerk (Build to heavy-ish double)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 20

Min 1: Row 15/12 Cal

Min 2: 10 burpees

Min 3: 15 Box Jump Overs

Min 4: 50 double unders