CrossFit On Track – CrossFit
Gymnastics
Metcon (Time)
Partner Relay
1 -> 10 -> 1
C2B / pull-up
Weightlifting
Metcon (Weight)
EMOM x 12
Min 1: 3 power clean
Min 2: 3 squat clean
Min 3: 5 front squat
Build AHAP – score = heaviest weight completed across all 3 movements. Record total completed rounds in comments.
Back Squat (Max reps @ 85%)
Full rest between all back squat sets
Back Squat (Max reps @ 90%)
Back Squat (Max reps at 80%)
Conditioning
Metcon (No Measure)
Rowing SPRINT!
5×20 cal
Supset with
5×25 box jumps