CrossFit
Strength
Front Squat for load:
#1: 10 reps
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 10-Rep Front Squat
Metcon
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
Spark
Strength
5 SETS
:10 L-Hang
:10 L-Hang Flutter Kick
:10 Tuck Hang Hold
:30 Max Double Unders
Metcon
EVERY 2:00 x 6 SETS
15 Toes to Bar
50 Double Unders