CrossFit On Track – CrossFit

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Warm-up (No Measure)

10 min x

Bike and Mobility

Weight build on barbell to first weight or review squat technique

Metcon (Weight)


Build to a heavy 5-rep Back Squat


Do 1×20 @ 65% of that weight

Back Squat (3 x 20; 50/60/65%)

Metcon (AMRAP – Reps)

Partner WOD:

7-6-5-4 min to complete

60/50 Cal Assault Bike, share the load

20 Synchro Burpees