CrossFit On Track – CrossFit

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Gymnastics

Metcon (Time)

Partner Relay

1 -> 10 -> 1

C2B / pull-up

Weightlifting

Metcon (Weight)

EMOM x 12

Min 1: 3 power clean

Min 2: 3 squat clean

Min 3: 5 front squat
Build AHAP – score = heaviest weight completed across all 3 movements. Record total completed rounds in comments.

Back Squat (Max reps @ 85%)

Full rest between all back squat sets

Back Squat (Max reps @ 90%)

Back Squat (Max reps at 80%)

Conditioning

Metcon (No Measure)

Rowing SPRINT!

5×20 cal

Supset with

5×25 box jumps