On Track CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds x

10 Strict Pull Ups

Run 200m

10 Ring Dips/Ring Push Ups

Run 200m

10 Back Squats (light, but building)

Run 200m


Back Squat (4 x 12)

Starting at 50% of your 1RM, build by ~5% per set


Metcon (AMRAP – Rounds and Reps)

Brandon Hearn’s Birthday WOD:

20 min AMRAP

12 Overhead Walking Lunge (45/25# plate)

8 Burpees Onto Plate

12 Overhead Walking Lunge

8 Pull Ups