CrossFit
Front Squat Interval Retest
For Time
41/33 Calorie Row
19 Front Squats 165/115lbs
24/19 Calorie AAB
Rest 4:00
41/33 Calorie Row
14 Front Squats 185/125lbs
24/19 Calorie AAB
Rest 4:00
41/33 Calorie Row
9 Front Squats 205/135lbs
24/19 Calorie AAB
Bar is taken from the floor.
Scaled/Modified Weights: 115/75lbs, 135/95lbs, 165/115lbs
Bootcamp
On a 24min Clock
6 min AMRAP
20 Cal Machine
20 Goblet Squats
20 Cal Machine
-Rest 2 mins-
6 min ARMAP
20 Cal Machine
20 Kettle Bell Swings
20 Cal Machine
-Rest 2 mins-
6 min ARMAP
20 Cal Machine
10 Goblet Squats
10 KBS
20 Cal Machine
Barbell
Snatch Work
5×5 snatch deadlift @100%
4×6 dumbbell strict press ahap
3×15 hip extensions
3×10 back extensions
Hip stretches