On Track CrossFit – CrossFit


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 (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

Double-Unders (4 x max reps; 1 min rest)