CrossFit On Track – CrossFit

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Weightlifting

Back Squat (6×6 E2MOM @ 80%)

Metcon

With a running clock, progress through each of 3 workouts and rest if there is time remaining in each 10 min. segment.

FOCUS: Metcon (Time)

0-10 min.

21-15-9

Thrusters 95/65

TTB

FOCUS: Metcon (Time)

10-20 Min.

3 rounds

20 OH squat 95/65

10 bar facing burpees

FOCUS: Metcon (Time)

20-30 min.

5 rounds

7 power snatch 95/65

16 reverse lunge (front rack)