CrossFit On Track – CrossFit

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Gymnastics

Skill: HSPU

Choose 1:

A: HSPU skill work x 10 min.

B: 5 HSPU Every 30 sec. x 20 (as strict as possible)

C: EMOM x 10

Min. 1: 9 deadlift @ 225

Min. 2: 9 HSPU (strict?)

Metcon

Metcon (Time)

4 RFT

30 wall balls

Rest 1 min.
Goal is to go as unbroken as possible each set

Metcon (Time)

4 RFT

20 pull-ups

Rest 1 min.
Goal is to go as unbroken as possible each set.

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP

9 burpees

30 DU