A. Warm Up
400 meter run/row or skip for 3 minutes;
followed by: 3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 jump squats
followed by an empty bar set on your Front Squat
Cap this at 20 minutes!
Scoring: Not Scored
B. Front Squat 8-5-3-1-1-1-1-1
Within 20 minutes: Front Squat
Rest as needed
around 2 minutes rest through the first few sets. as you get to maximal loads you will need longer up to 4 minutes.
C. Row 2,000 meters
In teams of 2
Switch every 200 meters. Focus on all out efforts and smooth transitions
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)