Main – CrossFit

Back Squat (4 Sets of 3)

Build to a moderate/heavy set of 3 and use that weight for a total of 4 sets. Speed should not slow down too much from the 1st to last rep.

Metcon (Time)

30 Burpees
30 Front Squats (115/75lbs)
30 Box Jumps (30/24″)
30 Push Press (115/75lbs)
15 Burpees
8 Front Squats
15 Box Jumps
8 Push Press

Weights should be on the lighter/medium side. Those last 8 front squats and push press need to be unbroken or it’s too heavy.

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