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 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

Weighted Pike Crunch (4×12-18)