https://www.instagram.com/p/BUJB5yqAsVN/?taken-by=crossfit
Strength
Front Squat (5-5-5-5-5 )
18 Min. Running Clock:
~5-6 minutes to build to first working set.
~12-13 minutes to complete 5 working sets of 5 reps (roughly 1 set every 2:30) at the below percentages.
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 65%
Set 3: 5 reps @ 75-80% (depending how last week felt)
Set 4: 5 reps @ SAME
Set 5: 5 reps @ SAME
Record weight used for final 3 sets.
Conditioning
“All Aboard”
As fast as possible, for time (8′ HARD CAP):
40 Calorie Row
20 Burpees Over the Erg
20 Calorie Row
10 Burpees Over the Erg