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 Snatch (5×2; build AHAP)
Snatch Pull (8×3-5; med. to heavy; build heavier than snatches)
Bench Press (4×8-12)
super set with bent over row
Bent Over Row (4×8-12)
Single Arm Dumbell Press (4×10-15)
Super set with evil wheel
Evil Wheel (4×10-15)
Ring Dips (4x max reps)
super set with weighted pike crunch