CrossFit On Track – CrossFit
Front Squat (15 min to build a heavy 5 rep and do sets with it)
Quickly jump to a weight that feels heavy. Aim for a set every 2 minutes or so. You can go up on the weight as you feel able to do so.
Metcon (Time)
For Time:
3 Rounds
15 Front Squats @ 95/65
21-15-9
Toes to Bar
+
3 Rounds
9 Front Squat
21-15-9
Pull Ups
Metcon (No Measure)
Grunt Work:
4 Rounds x
8-15 False Grip Chest to Ring Row
8-15 Dragonflies
+
4 Rounds x
200ft Farmer Carry
1 min Gymnastics Plank
