CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 min. row/bike/run

+

3 roundsx

30 sec. deadbug

25′ spiderman crawl

30 sec football burpee

+

3x 6 per side box step ups

12 per side banded crab walk

Back Squat

12 min. to find heavy 3 rep just below parallel

Metcon (No Measure)

CAT SQUATS

@80% of 3-rep weight

2 sets

-Max reps ACCELERATING the barbell from just below parallel

-brief reset at top (not a pause)

-Go to FAILURE

…then…

2x backoff sets

@60% for 20 reps