CrossFit On Track – CrossFit

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Metcon (No Measure)

Jumping Power

4×4 Box Jumps for height

4×6 depth drops

Every :75 x7

8-10 quarter squat jumps w/DBs

Deadlift (4×3-5)

Option to use barbell or trap bar

Dead stop


Belt if wanted

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

6 thrusters @ 135/95

200m Run (or 15/12 cal assault bike)