CrossFit On Track – CrossFit

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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


If you didn’t miss regionals and are ready to move on, we’ll focus on power clean and jerk and heavy front squats.

Clean and Jerk (Power; 5×3 )

Front Squat