CrossFit On Track - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)A: Row and Press 15 min AMRAP 21-15-9-15-21-15-9-15-21-.... Cal Row DB Push PressMetcon (AMRAP - Reps)B: [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-up (No Measure)3 min Bike/ Row / Run + 5 min. x 5 ring rows 7 push-ups 9 hollow-rocks [...]

CrossFit On Track - CrossFitCan't OH Squat? Active REcovery Cardio Every 8 Min. x 5 Sprint 200m Row 500m Run 400mView Public WhiteboardWarm-up (No Measure)Skill: [...]

CrossFit On Track - CrossFitView Public WhiteboardDeadlift2x10 @ 20-30% 5x12 @ 50% 1@15 @ 60%Metcon (No Measure)Skill: TTB 6 minutes skill work + Repeat explosives [...]

CrossFit On Track - CrossFitView Public WhiteboardPower Clean + Jerk (5 Reps EMOM x 10)Metcon (Weight)6x 5 Front Squat 10 Back Squat rest 2 minMetcon [...]

CrossFit On Track - CrossFitView Public WhiteboardMetcon (Distance)SLEDS (in groups of 3): 12 min. relay 200' sled push (3/2 plates)Metcon (Calories)SKIS (in groups of 3): [...]

CrossFit On Track - CrossFitView Public WhiteboardDeadlift3x6 @ 70-75% 2x5 @ 80% 2x2-3 @ 85%Metcon (No Measure)Conditioning (medium / aerobic pace) 24min x 16 TTB [...]

CrossFit On Track - CrossFitView Public WhiteboardMetcon (No Measure)Bear Complex Power Clean + Front Squat + Push Press + Back Squat + Behind the neck [...]

CrossFit On Track - CrossFitView Public WhiteboardMetcon (Time)WOD 1: 27-21-15-9 Cal Row Pull-upMetcon (No Measure)WOD 2: Every 3.5 min. x 4 25 wall ball 15 [...]

CrossFit On Track - CrossFitView Public WhiteboardFront Squat (3-5 reps every 1:15 x 8)Build up to a medium to medium-heavy 3-rep in 8 minutes - [...]