CrossFit On Track – CrossFit

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Deadlift (3 Reps EMOM x 10; use 60-65% of your 1RM)

You can build across sets if you want

Metcon (AMRAP – Reps)

Every 7 min x 3

24 Handstand Push Ups

36 Alt DB Hang Squat Snatch – 50/35

72 Double Unders

– For DB Hang Squat Snatch, you can scale y weight or you can scale to a hang power snatch

– For HSPU, you can scale depth or you can do Hand Release Push Ups

– For Double Underss, you can scale to a heavy rope

Metcon (No Measure)


Bench Press – 5 x 6-8; all heavy


10 min AMRAP

15 Push Ups

15 AbMat Sit Ups