CrossFit On Track – CrossFit
Weightlifting
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
Metcon (Time)
For time:
Accumulate
40 muscle ups (preferably ring)
Scaling
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