CrossFit On Track – CrossFit

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Pick highest skill you ALREADY have

a. Back squat – build to heavy 5 rep

b. Front Squat – build to heavy 5 rep

c. OH squat – build to heavy 5 rep

d. Snatch Balance (heavy) – build to heaviest possible 2 rep

Back Squat

Front Squat

Overhead Squat

Snatch Balance



Build to a heavy 5-rep in 12 min.

Do singles only – follow it down & reset at the bottom

Start small, make small jumps, swallow ego


Metcon (Time)

For time (10 min. cap)

30 Thrusters 95/65

30 pull-ups

20 thrusters 135/85

20 C2B

10 Thrusters 165/105

10 bar muscle ups


4×8-12 Reverse lunge w/DB

4×10-20 TRX pikes

4×7 reps per movement (banded pull-apart series)