CrossFit On Track – CrossFit

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Warm-up (No Measure)


5 Rounds

5 Strict Pull Ups or 5 Ring Rows

10 Push Ups

15 Hollow Rocks

Pull-ups (10 min x skill work, butterfly)

Spend 10 min developing butterfly pull up skill. If you don’t yet have strict pull ups, work on strict pull ups. Record your biggest set of unbroken butterfly pull ups from this session.

Metcon (Time)

Conditioning Work:

For Time (15 min Cap)


Push Press – 115/75

Power Clean – 115/75


40 Bar-facing Burpees



Push Press

Power Clean

Metcon (No Measure)

Strength Work:

15 min EDT

Deadlift @ 70%1RM

Bench Press @ 70% 1RM

Strict Pull Up

Metcon (AMRAP – Reps)

EMOM x 17

Min 1: Max Cal Row

Min 2: Rest

Min 3: Max Reps HSPU or Push Ups

Min 4: Rest

Min 5: Max Reps Power Clean @ 70%

Min 6: Rest