CrossFit On Track – CrossFit
Adam Cole (Time)
6 Round x
8 WIdegrip Strict Pull Up
8 Pendlay Row @ 1RM Snatch
8 Strict TTB
500m Row
Pendlay Row can be at BW for people who don’t have a well-developed Snatch
El Classico (Weight)
24 min:
Bench Press
6 min to Quickly build to a heavy 6-Rep Bench Press
…then…
12 min AMRAP
6 Bench Press
12 Ring Dips
18 Bench Dips
24 GHD Sit Ups
…then…
EMOM x 6
10 DB Bicep Curls
10 Push Ups
