Announcements

New CrossFit On Track shirts available in short ($20) and long sleeves ($25)! Pre order by November 23rd!

CrossFit On Track – CrossFit

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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…