CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds)

E2MOM x 10

3 power clean

5 front squat
10 rounds – building AHAP. Record final weight in comments.

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

Match or surpass previous volume

Strict Pull Ups (5×6-12)

Pull Ups with no kipping movement
As heavy as necessary for good reps + failure within that rep range.


Metcon (AMRAP – Rounds)

E2MOM x 6

30 walking lunges

20 ring rows

10 box jump over (24/20)
Score completed rounds

GHD Situps (5×16-20; unweighted)