CrossFit On Track – CrossFit

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Warm-up

4 rounds

5 pull ups

10 push ups

15 KB Swings

Weightlifting

Back Squat (10×3 – EMOM)

Build to 70-80% 1 RM back squat

EMOM x 10

3 Back squat

Metcon

Metcon (AMRAP – Rounds)

EMOM x 8

20 Double unders

6 C2B / pull-ups (RX+ = 3 muscle ups)
score completed rounds

Metcon (AMRAP – Rounds)

EMOM x 8

9 cal row

7 HSPU
score completed rounds