CrossFit On Track – CrossFit
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