Announcements
New CrossFit On Track shirts available in short ($20) and long sleeves ($25)! Pre order by November 23rd!
CrossFit On Track – CrossFit
Weightlifting
Squat Clean (Find a 3 rep max in 15 min.)
Front Squat (5×5 all heavy)
Metcon
Metcon (No Measure)
EMOM x 20
min 1: Max reps ring dips (hard gymnastics style)
min 2: Max reps ring rows (optional feet on box)
min 3: AMRAP hollow rocks
min 4: max reps GHD back extensions (max unbroken)
Post-WOD
Metcon (No Measure)
Run…anywhere…