Wednesday – 12/1/21

CFD – CrossFit

Warm-up

Warm-up (No Measure)

Mini band walks



Line drills/plyos



Every 1:30 x5

:20-:30 Front Rack BB Hold @120% of 1RM Front squat



5:00 to warm up for front squats

Strength

Front Squat (5-3-2-1-1-1)

Every 2:30

Increasing weight, ending with the heaviest weight you can move today

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3:00 x3

12 Front Squats [95/65#]
6 Lateral Burpee

12 Toes to bar

-Rest 1:30 between

-Continue where you left off
Toes to bar mods: knee to elbow, toes to midline, knees to midline

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