CrossFit On Track – CrossFit
Gymnastics
Skill emphasis on butterfly pull-ups.
Pick 1:
A: 10 min. skill work
B: EMOM x 10
Odd: 15 pull-ups
Even: 15 HSPU
C: 10 min. AMRAP
30% max rep ring muscle ups
9 HSPU
9 C2B
25′ HS Walk
Metcon (AMRAP – Reps)
Option B: EMOM x 10
Odd: 15 pull-ups
Even: 15 HSPU
Metcon (AMRAP – Rounds and Reps)
Option C: 10 min. AMRAP
30% max reps ring muscle ups
9 HSPU
9 C2B pull-ups
25′ HS Walk
Back Squat (GVT – 10×10 @ 60% +10-30#)
Same rules apply for missing sets – make up with cal sprints on assault bike.