Start a 14 minute running clock:
· On the odd minutes do 3 Front Squats @ 75% of your 1 rep max
· On the even minutes, do 6 knees to elbows
The percentage is `based off of your true 1 rep max Front Squat. If you don’t know what yout true 1 rep max is, pick a challenging weight.
Complete the following for time:
BUY IN: 400m Run
Three rounds of:
· 7 Front Squats (M:155#/W:105#)
· 21 Lateral Jumps Over The Barbell
CASH OUT: 400m Run
*No racks for the front squat. 12 minute time cap.
× Row if the weather is bad