12-18-2019

michael@crossf…
Wednesday, December 18, 2019 - 02:18

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