On Track CrossFit – CrossFit


Warm-up (No Measure)

Mobilize shoulders for front rack and press overhead


3 Rouds

Run 100m

5 Burpees

7 Ring Rows

9 Air Squats


Mobilize hips for front squat


Build up 5-rep thruster to same or slightly heavier thruster you used 2 weeks ago


Metcon (Time)



Thrusters – 95/65

Pull Ups

– use a slightly tougher version of Fran than you used last time and try to get about the same time you got last time!


Front Squat (5 Reps every 2 min x 8)

Start at a medium weight, option to increase the weight each round

Metcon (No Measure)

5 Rounds; for quality

Single-Arm DB Strict Press – 10 per arm

5 Strict Chin Up, as difficult as possible


5 Rounds for Quality

5 Ring Dips, as difficult as possible

Single-Arm Bentover Row – 10 reps per arm