CrossFit On Track – CrossFit

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Warm-up (No Measure)

8 min x

12 KB Swings

9 KB Goblet Squats

6 Push Ups


Deadlift (Build to a heavy 5-rep, as singles, in 12 min)


Metcon (Time)

7 Rounds for Time

Leapfrog strategy

21 Push Ups

15 Deadlift – 225/155

9 Cal Row

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

share the load

30 DB Front Squats

30 Alt DB Snatch

30 Toes to Bar

Metcon (AMRAP – Rounds)

EMOM x 10

10 Hammer Curl or Banded Low Angle Curl

10 Skull Crusher or Banded Tricep Extension

Metcon (AMRAP – Reps)


KB Pike Crunch