CrossFit On Track – CrossFit

Metcon (No Measure)

16 min x

1 mile Run/Walk OR 2k m Row


2-3 Rounds

6/6 Single Arm KB Hang Clusters

12 Ring Rows


2-3 Rounds

6 Double KB Hang Clusters

12 Banded Pull Aparts


Rope Climbs

Pull-ups (Skill: Butterfly
15 sec AMRAP EMOM x 5-8)

Dig In (Time)

6 Rounds for Time:

3 Squat Clean

3 Front Squat

3 Jerk

12 Pull Ups/C2B or 6 Bar/Ring Muscle Ups

 – 185/135#

Target a weight that you can do unbroken when you’re fresh but feels kinda heavy. As you get less than fresh, it’s GOING to break down on you, and that’s the stimulus! Don’t avoid that, push into it and be bold with your weight selection.

Target Gymnastics that allow you to finish them in 20-30 seconds when you’re fresh

Rx+: 18 C2B or 6 Ring MU

Rx: 12 C2B or 6 Bar MU

Int: 12 Pull Ups

Sc: 12 Jumping Pull Ups

Metcon (Time)


5 Rounds

250/200m Row

3 Rope Climb

9 Strict TTB