CrossFit – Mon, Jan 15

Metcon (Checkmark)

Every 2:30 x 5 Sets:

250m/200m Row

3 Front Squats (From the floor)

Coach’s Notes: Take the row at a hard but submaximal effort. The Front Squats will start from the floor meaning you will clean the first rep. Start around 60% of your 1RM Front Squat and build to a heavy set by the end.

Front Squat (Use this to reference and record weights used)

Metcon (Checkmark)

Every 2:30 x 5 Sets:

20/15 Calorie Row

12 Goblet Squats (70/53)

Performance & Fitness
Metcon (Checkmark)


Interval 1: 5-10 Pull-ups (ADV: CTB)

Interval 2: 50 Seconds moderate pace on any machine