CrossFit On Track – CrossFit

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Metcon (No Measure)

Pull Up/Muscle Up Skill Work:

10-15 min to do things that progress your pull ups or muscle ups

– strict pull ups/Bentover Rows for Strength

– skill related work or drills

– banded pull throughs or ring dip work

– repeat explosives

Metcon (AMRAP – Reps)

Every 3 min x 5

12 Pull Ups

21 Alt Hang DB Snatch

12 Pull Ups
For folks who may struggle a lot with pull ups, try doing the first set as deep as you can and then do an medium difficulty ring row instead of the second set of pull ups.

Metcon (No Measure)

Grunt Work:

4 Rounds x

8-12 Bench Row

20 GHD Sit Ups


4 Rounds x

15 Cal Ski Erg

15 Bentover Reverse Flye