11/02/2015

Dark Sky CrossFit – CrossFit

Front Squat

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Front Squat x 8-10 reps @ 70%

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans 135/95lbs

RX+(185/135 lbs)

6 Burpee Box Jump-Overs (24″/20″)

By kevinbest73

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