CrossFit
After 4 weeks of the Wendler Program we are going to retest our Front Squat today. Lets have some fun with it!
Front Squat
Build to 1 RM
Speed Demon Fitness
30 Single DB Front Squats
30 Burpee Up Downs
Speed Demon Rx
30 Single DB Front Squats 30/20
30 Burpee Up Downs
Speed Demon Rx+
30 Single DB Front Squats 35/25
30 Burpee Up Downs
Speed Demon Masters
30 Single DB Front Squats 20/15#
30 Burpee Up Downs
8 Min Cap
Boot Camp
2 ROUND
3:00 STATIONS
1:00 Rest b/t Stations
STATION 1
AMRAP
Cal Bike
STATION 2
AMRAP
7 DB Deadlifts
5 Box Jumps
STATION 3
AMRAP
Shuttle Runs
STATION 4
AMRAP
7 DB Hang Clean
5 Up-Downs