Ben Lomond CrossFit – Group Class

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Front Squat

Front Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

Set 7 – 1 rep @ 96%

Set 8 – 1 rep @ 101%+

Rest 2-3 minutes between sets

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes, of:

5 Ring Muscle Ups

10 Strict Handstand Push-Ups

15 Dumbbell Thrusters (50/35 lbs)

20 Box Jump Overs (24/20″)