CrossFit On Track – CrossFit

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Back Squat (10-8-8-5-5)

Record each set in comments. Try to increase heaviest 5 rep, but also total volume.


Thruster (5×15-20 at a weight that allows you to go unbroken)

Metcon (No Measure)

5×20 Walking lunges with dumbbells at side


Metcon (AMRAP – Rounds)

EMOM x 12

Odd: 9 deadlifts @ 225/155 + 9 HSPU

Even: 15 TTB
Score completed rounds


Metcon (No Measure)

5 rounds for quality

10-15 evil wheels

30 alternating single arm Russian KB swings