CrossFit
Strength
Front Squat [Video]
Every 2 minutes for 6 sets complete:
1 3-second Pause Squat + 3 Front Squats
Start at 55% of your 1rep and build by #10 each set.
Conditioning
5 rounds with a 15 minute time cap:
• Run 200 meters
• 10 Thrusters (#95/65)
• 10 Chest to Bar Pull-ups
