CrossFit On Track – CrossFit

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Metcon (No Measure)

Walking Lunge

5×100′ w/DB

Between sets, do

20 Dead Bug


Choose 1 of the back squat options.

Back Squat (4×10-15, tempo on the way down)

a SLOW 3-sec descent

Back Squat (5×5 heavy (80-90%))

Metcon (Calories)


30 sec bike spring

45 sec rest

–for max cals each round

Metcon (No Measure)

TABATA: Jumping Split Lunge!