Bring canned goods for the Harvester’s Food Drive!

CrossFit On Track – CrossFit

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Bar Muscle Ups

15 min. skill work:

-Knees to elbows (for real…knees…to…elbows…)

-Hips to bar

-Assisted BMU


If you can already do “good” bar muscle ups, then hit 3-5 big sets and then setup for the WOD

Clean and Jerk (Build to a heavy single; any clean, any jerk )


Thruster Progression

X+3 / X / X-3

So if you did 12-9-6 unbroken last week (Wednesday), no you’re doing 15-12-9. If you did NOT go unbroken, then repeat 12-9-6.

Metcon (Time)

X+3 / X / X-3

Thruster @ heavy WOD weight

Box Jump

Metcon (AMRAP – Reps)

EMOM x 7

Odd: Max reps thrusters @ wod weight minus 20/10 lbs (cap at X+6)

Even: 10 burpee box jump overs