4/27/15 – Back Squats/Front Squats

CrossFit Performance

STRENGTH

Back Squat @22×1 – work up to a heavy double in 12 minutes

METCON

With a 2:30 running clock

10 UB Thrusters (95/65)

10 UB KB Swings (53/35)

10 Burpees AFAP

AMRAP Cal Row

– Rest 6:00 – x3-4

CrossFit Fundamentals

STRENGTH

Front Squat@22×2, 4×8

METCON

5 Rounds for Time

15 Front Squats (95/65)

200m Run

15 Box Jumps (24/20)

Strength Class

A. Dead Stop Front Squat – find 1RM

B. Strict Muscle Ups – collect 15 attempts

or work on previous progressions