CrossFit – Fri, Jul 7

Front Squat (3,3,1,1,1)

Coach’s Notes: Start at 80% and build to a max for the day by the last set.

Front Squat (5 Sets: 5 Reps)

Coach’s Notes: Start light and build.

Performance & Fitness
Metcon (Checkmark)


Interval 1: 40 Seconds Jump Rope (any variation)

Interval 2: 10-16 Alternating DB Snatch (50/35)

Interval 3: 8-10 Burpees to 6″ target

Coach’s Notes: Take this time to practice any jump rope variation you would like. The goal of the other movements is to sprint through them as fast as possible.