CrossFit On Track – CrossFit
Gymnastics
Skill: Pull-Ups
Choose 1:
A: Pull-up skill work x 10 min.
-Priority – get 1 strict, 5 kipping, 5 butterfly, 5 C2B, 5 butterfly C2B
B: Every 30 sec. x 20 – 5 pull-ups or C2B
C: 10 min. AMRAP
25′ HS Walk
9 C2B
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP
25′ HS Walk
9 C2B pull-ups
Metcon
Metcon (AMRAP – Reps)
15 min. AMRAP
15 snatch @ 95/65
20 burpees over bar
12 snatch @ 135/95
20 burpees over bar
9 snatch @ 165/115
20 burpees over bar
6 snatch @ 195/135
20 burpees over bar
3 snatch @ 225/155
20 burpees over bar
AMRAP snatch @ 245/165
Scaling option:
75/45
95/55
115/65
135/75
155/85
175/95
