Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (3 3 3 3)
:03 Pause in Bottom
Don’t bottom out, make sure to stay active!
4 sets of 3
Try to do 70-75% of 1RM
WOD: Metcon (AMRAP – Rounds and Reps)
15 AMRAP
25 Toes to Bar *
50 Wall Balls 20/14
25 Burpee to Bar
25 Thruster 75/55
RX+ =
25 Toes to Bar + 10 BMU
Thrusters 95/65
BB: Power Clean (5 5 )
65%
BB: Muscle Clean (5 5 5)
35-50%
BB: Clean (3 3 3 3)
78% all
if you aren’t doing CF then do front squats from CF