CROSSFIT

CrossFit
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Metcon
Metcon (Time)
30-20-10 (Men)
21-14-7 (Women)
Row Calories
Dumbbell Box Step-Ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/15)

CROSSFIT

CrossFit  December 13, 2019

CrossFit
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Metcon
Metcon (Time)
30-20-10 (Men)
21-14-7 (Women)
Row Calories
Dumbbell Box Step-Ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/15)