CrossFit On Track – CrossFit
Warm-up
(No Measure)
8 min x
10 KB Swings
10 Air Squats
10 AbMat Sit Ups
10 Walking Lunges
Weightlifting
Back Squat (Build to a heavy 3-rep Back Squat)
Similar to Friday, you’ll have 25 minutes to build to a heavy 3-rep. Then, with whatever time you have remaining, you’ll do lighter sets of 8-12 reps every 2 minutes.
Back Squat (8-12 reps E2MOM @50-60% of the 3-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
16 Walking Lunges (optional dumbbells)
8 Ring Rows/Strict Pull Ups
16 Pike Crunch
8 Ring Rows/Pull Ups (any kind)
16 KB Swings
