CrossFit On Track – CrossFit


Warm-up (No Measure)

10 min x

Run 200m

12 Air Squats

9 Push Ups

6 Pull Ups/Ring Rows


Metcon (Weight)

5 Power Clean and Push Jerk EMOM x6

L1: any weight

L2: 40-50% 1RM Clean and Jerk

Metcon (No Measure)

Running Clock

0-2 min

AMRAP Strict Pull Ups

2-10 min

5 Rounds

7 Shoulder to Overhead – 135/95

7 Bar-Facing Burpees

10-12 min

AMRAP Strict Pull Ups

12 min+

L1: 50 HR Push Ups

L2: 50 Ring Dips (assist available w/ band)

L3: 50 Strict Ring Dips

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

+3 Rep Ladder

Ring Row

AbMat Sit Up

Strict Toes-To-Bar (Practice for skill x 8 min)