CrossFit On Track – CrossFit

View Public Whiteboard

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)


Strict Chin Up

Ring Dip

(10 min. cap)

Metcon (No Measure)

EDT x 10 min.

Bent over Row w/DB


Metcon (No Measure)

TABATA (:20 on/:10 rest x 8)

DB Curl + Press