CrossFit On Track – CrossFit
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