CrossFit On Track – CrossFit

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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