CrossFit On Track – CrossFit

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Back Squat (10-10-8-8-8 building heavy)


Metcon (No Measure)

6 x 21/18 cal row

superset w/

6×50′ walking lunge w/ DB (light to medium)



Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
The “Randy” Hero WOD was first posted on as the workout of the day for Wednesday, February 13, 2008 (080213).

Metcon (No Measure)

Alternating with a partner:

Alternate back and forth for 12 minutes:

Partner A: Alternating Turkish get-ups

Partner B: 60 sec. max effort chin-up negatives