CrossFit On Track – CrossFit

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5 min x

Row + ski + burpee

-back and forth

-get sweaty + breathe heavy


8 scap retraction pull-ups

8 scap protraction push-ups

(pull-ups and push-ups at shoulder only)


30-60 sec. plank

30-60 sec. jump rope


6 DB Push Jerk w/3 position pause




Increase weight each round

Push Jerk (8×2; building)

Record weight from successful last set.

1 set every :75

-Extra credit: 1st rep as behind the neck

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 Pendlay Row w/heaviest jerk weight

8 ring dips / push-ups

10 toes to bar

Metcon (No Measure)

EMOM x 10

min 1: 10-15 evil wheel

min 2: 6-10 strict pull-ups

Metcon (No Measure)

10 min EDT:

Ring Row


Extra credit: HSPU