CrossFit On Track – CrossFit

Warm-up (No Measure)

EMOM x 15

min 1: max strict pull-ups

min 2: max push-ups or ring dips

min 3: max cal row

min 4: rest

Metcon (No Measure)

E2MOM x 4

15 hang high pull

15 push press

8 hang high pull

8 push press

95/65 on first 2 rounds

75/55 on last 2 rounds

Metcon (No Measure)

With Partner – A/B Switch

10 min. x

A: 10 evil wheel

B: hold plank while partner does evil wheels

Metcon (AMRAP – Rounds and Reps)

12 min. w/Partner (full round relay)

15 med-ball front squat

8 med ball push press to 10’/9′ target

7 wall ball to 10’/9′ target