CrossFit On Track – CrossFit

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Gymnastics

Either (A) spend 10 minutes learning kip and butterfly skills or choose an option below (B = EMOM and C=5 RFT)

Metcon (AMRAP – Reps)

EMOM x 10

10 pull-ups (hold C2B as long as you can)

Metcon (Time)

5 RFT

9 TTB

6 C2B

3 Bar MU

Rest 1 minute
Try to go unbroken!

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP

5 strict pull-ups

10 HSPU

15 TTB