CrossFit On Track – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

EMOM x 12

Min 1: 5 air squats + 5 box jumps

Min 2: 5 Am. KBS + 5 pull-ups

Min 3: 5 TTB + 5 thrusters

Weightlifting

Calculate based on Monday’s 5 RM

Back Squat (Max reps @ 85%)

Back Squat (Max reps @ 90%)

Back Squat (Max reps @ 80%)

Banded Hip Thruster (4×15-20)

Bulgarian Split Lunge (4×8-12 per leg w/ DB)

Accessory

GHD Back Etxtensions (3×15)

Hollow Rock (3×30)