Announcements
Bring canned goods for the Harvester’s Food Drive!
CrossFit On Track – CrossFit
Gymnastics
Bar Muscle Ups
15 min. skill work:
-Knees to elbows (for real…knees…to…elbows…)
-Hips to bar
-Assisted BMU
-Attempts
If you can already do “good” bar muscle ups, then hit 3-5 big sets and then setup for the WOD
Clean and Jerk (Build to a heavy single; any clean, any jerk )
Metcon
Thruster Progression
X+3 / X / X-3
So if you did 12-9-6 unbroken last week (Wednesday), no you’re doing 15-12-9. If you did NOT go unbroken, then repeat 12-9-6.
Metcon (Time)
X+3 / X / X-3
Thruster @ heavy WOD weight
Box Jump
Metcon (AMRAP – Reps)
EMOM x 7
Odd: Max reps thrusters @ wod weight minus 20/10 lbs (cap at X+6)
Even: 10 burpee box jump overs
