CrossFit On Track – CrossFit
Front Squat (12 min x sets of 3-5 reps)
We’ll take a few minutes to build up the weight, aiming for about 80% 1RM FSqt and then do as many sets as we can for volume. Aim for about 60-90 sec rest
Metcon (Weight)
Every 90 sec x 8:
6-8 Back Rack Reverse Lunge per leg
– go heavy!
Metcon (Time)
3 Rounds for Time:
9 Burpee Box Jump Overs
15 Am KB Swings
21 Heavy Wall Ball
Metcon (Time)
Tail Pipe
4 Rounds w Partner
A/B Switch
A: Row 250m
B: Front Rack KB Hold