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

Metcon (No Measure)

For quality:

1 -> 10 -> 1

Bench Press @ BW (within reason)

Strict Pull @ BW (within reason)

Sandbag over shoulder

*This will take a long time…that’s okay*

Metcon

Metcon (No Measure)

EMOM x 15

min 1: max reps GHD sit-ups

min 2: Max reps bench dips

min 3: Max reps DB Bicep curl

min 4: rest