CrossFit – Fri, Jun 23

Weightlifting

Every 1:30 x 5

Front Squat Barbell Warm up
3 Sets
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Front Squat (5×3)

Pre-MetCon Warm-up

8 minutes moving through:
1:00 Row OR Cardio (moderate)
10 Wall Ball (light)
25 Plate Hop

1 Set (at workout pace):
5 Wall Ball (at workout weight)
10 CrossOver Single Under

Great Balls of Fire (4 Rounds for reps)

4 Sets (1 Set Every 4 Minutes)
20 Wall Balls (20/14) (11/10ft)
60 Crossover Single Unders

Time cap 3:00

Optimal 2:30

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