CrossFit On Track – CrossFit

What better way to start your week than… Squat and run! For those looking into the future, it’s going to get a little heavier, a little reppier, and a little runnier. But then we get to the 15, 400 and loaded and we just try to break records every day. It’s fun!


Warm-up (No Measure)

2 min Run

2 min Row

2 min Jump Rope/Jumping Jacks


3 Rounds

1 min Deadbug

1 min Spiderman Crawl


Warm up your back squat to 10-20 pounds heavier than you did it on Wednesday


Front Squat (OPTIONAL; Build to a heavy 2-rep; then 2×2)


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

12 Back Squat

300m Run

– add 10-20# than you used on Wednesday

Metcon (AMRAP – Rounds and Reps)

10 min x

16 Overhead Walking Lunge (45/25#)

15 KB Swings (55/35)

Metcon (AMRAP – Rounds and Reps)

10 min x

15 AbMat Sit Ups

10 Air Squats

5 Burpee Box Jumps


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Row 250m

50 Double Unders