141007


Main – CrossFit

Weightlifting

Front Squat (4 Sets of 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Front Squats (115/75lbs)

20 Bar Facing Burpees

40 Double Unders

500M Row


Front squats should be nice and light. They’re really only there so you have something jump over for your burpees 🙂

First come first serve on the rower, just grab whichever one you get.

Don’t spend longer than a minute on DU, switch to singles for today if needed (80).

Extra

Hang Power Clean (Build to a heavy triple)

Gymnastics

Chest-To-Bar Pull-ups (See below)

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