CrossFit On Track – CrossFit

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Handstand Push-ups (10 min of skill work for beginners)

Handstand Push-ups (4 x max reps for intermediate; 2 min rest)

Metcon (AMRAP – Reps)

10 min AMRAP for advanced

+3 Rep Ladder

HS Push Ups (rx+ strict)

Toes to Bar

Metcon (Time)

4 Rounds for Time

5 Bench Press @ BW

10 Strict Pull Ups

15 Ring Dips

Run 200m