CrossFit On Track – CrossFit

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Butterfly pull-up practice! Coaches will guide athletes through 1 of 3 options (based upon coaches discretion):

1. Skill work only (working on 1st “good” butterfly or C2B

2. Repeat explosives! 12 sec. AMRAP EMOM x 10

3. 3x max reps with full rest (athlete must be able to already connect 12+ unbroken reps)

Pull-ups (3x max effort butterfly)


PRIME: Metcon (No Measure)

14 min. AMRAP

Max unbroken bench press @ bodyweight

Max unbroken strict pull-ups


Metcon (AMRAP – Rounds)

Rowing Intervals:

18 min. x

Complete as many rounds as possible

500m row; rest 2 min. after each
Treat as conditioning – not a WOD