CrossFit On Track – CrossFit
Front Squat (3-5 reps every 1:15 x 8)
Build up to a medium to medium-heavy 3-rep in 8 minutes – no belt
Metcon (AMRAP – Rounds and Reps)
16 min. AMRAP
Partner Relay (full round)
10/8 cal assault bike
5 power clean @ 90% 5-rep EMOM wt.
10/8 cal assault bike
Metcon (No Measure)
Post WOD (pick 1 or 2)
1. Ring MU skill work
2. 30 Ring MU for time
3. 12 min. x
20 alternating box step ups
1 min. row
4. EMOM x 12
Odd: AMRAP or practice DU
Even: 20 American KBS