On Track CrossFit – CrossFit

Getting stronger today!


Warm-up (No Measure)

5 Rounds

6 Air Squats holding a plate in front of you

6 Yoga Lunges

6 Burpee Broad Jumps into Deep Squat


Mobilize Hips and Ankles


Front Squat (20 x 1; AHAP)

Interpret “AHAP” however you want. All sets can be heavy, or you can build up in 20 sets or you can… I don’t know… think about heavy things while you squat. Report your heaviest actual set

Metcon (Weight)

Death by Hang Power Clean

– EMOM until failure

Min 1 – 5 reps

Min 2 – 6 reps

Min 3 – 7 reps

– each time you get 7 successful reps, add weight and start over at 5 reps.

– Don’t do small jumps, don’t start too light

Metcon (Time)


Shoulder to Overhead – 155/95

Bar-Facing Burpee