11/07/2018

Announcements

New CrossFit On Track shirts available in short ($20) and long sleeves ($25)! Pre order by November 23rd!

CrossFit On Track – CrossFit

View Public Whiteboard

Conditioning

Metcon (No Measure)

5x 500m rowing sprint

rest ~ 2min.

Metcon

Metcon (No Measure)

EMOM x 20

min 1: 3-5 deadlift @ 80%

min 2: 5-7 muscle up pull through

min 3: 7-10 evil wheels

min 4: 10-15 HSPU or DB strict press

Post-WOD

Metcon (No Measure)

4×20 knees banded squats

Optional to put weight on it, but triple banded w/orange band.

Deadlift (5 x 3-5 @ 80%)

By |2018-11-07T10:00:31+00:00November 5th, 2018|Workouts|Comments Off on 11/07/2018