CrossFit On Track – CrossFit

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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.