CrossFit On Track – CrossFit

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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