Friday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squats

There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

2: Metcon (Time)

1 Round:

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Power Clean and Jerks (115/80)