CrossFit On Track – CrossFit

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Back Squat (10-8-8-6-6; building across sets)

Metcon (Time)



Thruster @ 95/65

35 Double Unders

Metcon (AMRAP – Reps)

Bar-Facing Burpee Practice:

1 min on / 30 sec Rest x 8

– score is LEAST number of reps in any round

Metcon (No Measure)

Pick ONE:

a) 100 Pull Ups in least number of possible sets (max 6 sets)

b) practice muscle up skill on rings

c) Assault Bike Sprints:

10 x 30 sec sprint/45 sec rest

d) 6 Rounds x

15-20 GHD Sit Ups

1 min Plank