CrossFit On Track – CrossFit

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Bench Press (5×5; building AHAP)

Strict Toes-To-Bar (5×6-10)


Metcon (No Measure)

15 min. @ medium pace

Max effort ring hold @ top (thumbs out)

DB bench press (12-20 reps @ medium weight)

Upright row (8-15 reps; with barbell – light to medium)

Metcon (AMRAP – Rounds)

E2MOM x 10

5 bar facing burpees

5 power clean and jerk 135/95

5 bar facing burpees
Every time you finish a round with 45 seconds or more left on the 2:00 clock, guys add 20# / girls add 10# to the barbell.

Score completed rounds and add final successful weight to comments.


Handstand Walk (10 min. practice)