Ben Lomond CrossFit – Group Class
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″)