CrossFit On Track – CrossFit

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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


12 min AMRAP

6 Bench Press

12 Ring Dips

18 Bench Dips

24 GHD Sit Ups


EMOM x 6

10 DB Bicep Curls

10 Push Ups