CrossFit On Track – CrossFit
Metcon
You have the option to work on anything from regionals that you think you need to improve on. If you’re unsure what that is, we’d like to emphasize events 4 and 5 (listed below).
CFoT Regional 18.4 (AMRAP – Rounds and Reps)
16 min AMRAP
20 Wall Ball
20 American KB Swings – 55/35
50ft HS Walk
4 Rope Climb
CFoT Regional 18.5 (AMRAP – Rounds and Reps)
13 min AMRAP
100 Double Unders
30 Dumbbell Snatch, alt – 50/35
20 Box Step-Overs – 2 KB 55/35
Weightlifting
If you didn’t miss regionals and are ready to move on, we’ll focus on power clean and jerk and heavy front squats.
