CrossFit On Track – CrossFit

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Weightlifting

Push Press (5×3; increase volume or build AHAP)

Metcon (No Measure)

5 rounds for quality (15 min. cap)

10 strict pull-ups

20 alt. cheerleader presses w/DB

10 upright row

Conditioning

Metcon (No Measure)

EMOM x 15

min 1: max reps unbroken pull-ups

min 2: max reps unbroken ring dips

min 3: max reps unbroken KB pike crunch