CrossFit On Track – CrossFit

The cardio is a little longer today, meaning that the individual programming will be shorter by design. Breath heavy and go as hard as you can in each interval. Then do your program test.

Warm-up (No Measure)

3 min Row, Run or Bike


12 min x

15 Banded reverse fly

12/12 Banded external rotation

9/9 Single Arm DB press

12 AH Reverse Lunge

Metcon (No Measure)

EMOM x 24

Min 1: Row 150m

Min 2:

5 pull-ups

10 push-ups

15 air squats

Min 3: Run 200m

Min 4: 20 Wall Balls

Metcon (Time)

30 Squat Clean @ 70%

Metcon (Time)

30 Muscle ups


30 C2B


30 pull-ups

10 min cap

2k Row (Time)

Max Effort 2k Row