Friday

Strength:

Box Squat

9 x 3 

• 70% of 1RM
• New Set Every 1:00
• Sumo Stance Squat To a 12” Box with 1x45lb (NOT COMP) Stacked on Top 

Metcon:

[OPEN + PERFORMANCE]

For Time:

3 Rounds:

12/9 Calorie Row

12 Thrusters (95/65)

Directly into…

3 Rounds:

12/9 Calorie Row

12 Front Squats (95/65)

 

• Set Calories and Undefined Rest Intervals Between!

• No Rolling Calories!

 

[FITNESS] 

For Time:

3 Rounds:

12/9 Calorie Row

12 Thrusters (75/55)

Directly into…

3 Rounds:

12/9 Calorie Row

12 Front Squats (75/55)

• Set Calories and Undefined Rest Intervals Between!

• No Rolling Calories!

 

Accessory:

 Kick-stand RDL with a single DB 4×12/12