CrossFit On Track – CrossFit

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Metcon (Weight)

Pause Squats (2 options):

Front Squat

-8×3, 3 sec pause at bottom.

-1st 4 sets, heels elevated

OH Squat

-8×3, 3 sec pause at bottom

-1st squat as snatch balance

Metcon (AMRAP – Rounds and Reps)

24 min. x

3 min. to complete:

3 rounds

12 thrusters @ 95/65

6 bar facing burpees



3 min. to complete:

3 rounds

12 OH squats @ 95/65

6 BFB



3 min. to complete:

3 rounds

9 thrusters @ 135/85

9 BFB



3 min. to complete:

3 rounds

9 OH squat @ 135/95

9 BFB



3 min. to complete:

3 rounds

6 thrusters @ 165/115

12 BFB



3 min. to complete:

3 rounds

6 OH Squat @ 165/115

12 BFB



3 min. to complete:

3 rounds

3 thrusters @ 185/135

15 BFB



3 min. to complete:

3 rounds

3 OH Squat @ 185/135

15 BFB
If you fail to finish any 3 round portion, try it again!

RX+: 3 rds of each @ wt listed

RX: 2 rds of each @ wt listed

Scaled: 2 rds of each, wt scaled as needed