CrossFit On Track – CrossFit

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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