Friday 1/4/2019 — Crossfitcove

Friday 1/4/2019



Every 90 seconds for 12 minutes:

3 Front Squats (w/ a dead stop in the bottom of each rep)

*increase weight each set




15 min AMRAP:

5 Double KB Front Squats

5 Shuttle Runs

10 Pullups


FX 35/26

RX 53/35

RX+ 70/53, C2B

Coach’s Tip:  Each Front Squat rep (for the Strength portion) has a pause at the bottom of each rep.  For the metcon, split up the work however you want.  Make sure you pick a KB/DB weight (for the squats) that you can get up to your shoulders.

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