CrossFit On Track – CrossFit
Metcon (Weight)
Power C&J Ladder
EMOM x 12
Min 1: 5 reps
Min 2: 3 reps (heavier)
Min 3: 2 reps (heavier)
Min 4: 1 rep (heavier)
Start heavier each time through, as well. 5s can be medium weight.
Record final weight
Strict Pull Ups
Pull Ups with no kipping movement
3 sets of max reps that are heavy. These should fail at less than 8 reps, but do at lest 3.
Rest 90-120 seconds between sets.
Metcon (Time)
10-1
Strict Chin Up
Ring Dip
(10 min. cap)
Metcon (No Measure)
EDT x 10 min.
Bent over Row w/DB
Push-ups
Metcon (No Measure)
TABATA (:20 on/:10 rest x 8)
DB Curl + Press
