On Track CrossFit – CrossFit
Weightlifting
Front Squat (Build to a heavy 3-rep)
Metcon (AMRAP – Reps)
12 Min EDT
Overhead Squat – challenging weight
Toes to Bar
– EDT – escalating density training is an attempt to as many reps as possible of each exercise with as little rest as you can live without. Reps obviously decrease as the workout drags on and that decreases the time you rest before the next exercise (hence the increased density). Stay at your highest intensity through the whole thing! And good luck!!
Metcon
Metcon (No Measure)
EMOM x 18
min 1: 30 sec max intensity row
min 2: 30 sec fastest possible burpees
min 3: 30 sec max reps GHD sit ups or AbMat Sit Ups
