CrossFit On Track – CrossFit


(No Measure)

8 min x

150m Row

10 Walking Lunges

10 American KB Swings


Deadlift (3 x 15, heavier than last week)

Level I – learn the deadlift movement at medium load

Level II/III – Unbroken, no UGLY reps. This start about 10-20 pounds heavier than you started last week.


Metcon (Weight)


EMOM x 10

20 sec AMRAP Power Snatch (95/65)

40 sec box Jump w/ Step down (24/20)

– this should be similar to last week in that you want to go really hard on the Power Snatch and then just keep moving on the box jump
Level I – 75/45, shorter box

Level II – 95/65

Level III – 115/75

Metcon (Time)


Level I

3 Rounds for Time

20 KB Swings

20 Box Step ups

20 Hand Release Push Ups

Level II/III

3 Rounds for Time

500m Row

20 Handstand Push Ups