CrossFit On Track – CrossFit
Metcon (AMRAP – Reps)
12 min AMRAP
3-6-9-12-3-6-9-12-3-6-9-…
Front Squat @ 185/125
12 Toes to Bar
Metcon (Weight)
Strength
Primary: Back Squat
5×5; all heavy, building
– record heaviest set of 5
Secondary:
Reverse Lunge – 5 x 8-12 per leg, one at a time
– between sets, do 6 Box Jumps for Height
Tertiary:
4 x
6-10 Barbell Hip Thrusters
8-12 Box Step Ups per leg
4 x
6-10 Sumo Deadlift
8-12 Bulgarian Split Lunge per leg
Metcon (No Measure)
Conditioning
Primary:
EMOM x 10
15-20 Heavy Wall Ball
Secondary:
EMOM x 10
13/10 Cal Assault Bike
Tertiary:
EMOM x 10
Min 1:
8 Box Jumps
8 Burpees
Min 2:
8 Burpees
8 Box Jumps