On Track CrossFit – CrossFit

We’re going to wait to Fran for a week since triceps were BLOWN UP with that crab walk! Lucky ducks! Or are you…


Warm-up (No Measure)

4 Rounds x

Row 250m

5 Inch Worms

7 Ring Rows

9 Hollow Rocks


Toes to Bar Skill


Front Squat (15 min to Build to a Heavy 3 Rep)

All sets should be done in 3s and most of your time should be spent at or above 70% 1RM Front Squat


Metcon (Time)

For Time (25 min Cap):

10-to-1 Pull Ups

5 Burpees


10-to-1 Toes to Bar

5 Burpees


10-to-1 Handstand Push Ups

5 Burpees