CrossFit On Track – CrossFit

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Metcon (Weight)

E2MOM x 20 min.

3 power clean

5 front squats
Build AHAP

Power cleans should be connected out to the 5th set. Then, feel free to dump reps.

Strict Pull Ups (5×5-8; all heavy)

Pull Ups with no kipping movement

Overhead Squat (5×7-15; medium weight – building)


Metcon (Time)

For time:


40 muscle ups (preferably ring)


80 pull-ups + 80 ring dips OR

80 ring rows + 80 push-ups

Every 4 minutes (including the start) run 400m

Metcon (No Measure)

4 rounds for quality

7-rep banded pull apart series

1 min. plank

100m farmer carry