CrossFit On Track – CrossFit


(No Measure)

8 min x

10 KB Swings

10 Air Squats

10 AbMat Sit Ups

10 Walking Lunges


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 (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