On Track CrossFit – CrossFit


Warm-up (No Measure)

4 Rounds x

5 Pull Ups

10 Push Ups

15 Air Squats


Mobilize Hips and Shoulders for Pull Ups and Thrusters


Fran (Time)

Thrusters, 95# / 65#
Add a small degree of difficulty to this workout and try to keep your time approximately the same time as your last attempt.

For newer folks, try to learn some of the simpler motions

Metcon (No Measure)

Pick one of 2 options:


5 Rounds

8-12 Single Arm Dumbbell Strict Press per arm

8-10 Single Arm Dumbbell Bentover Row per arm


Handstand Push Ups

– Practice skill to establish ideal HSPU difficulty

– 10 sec AMRAP EMOM x 10

Metcon (No Measure)

Core Conditioning:

Coach’s choice x 10-15 min