04/28/2022

Front Squat (5 Rep Max)
Opt.1 -test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt.2 -Build- 5×5 @ 77.5% of 1RM
Opt. 3 -Accessory Work-
Metcon (Time)
3 Rounds:
0:00-5:00
(Rx)
21(M)/15(F) Calorie Row
15 Wallballs
9 Burpees

(Rx+)
30(M)/21(F) Calorie Row
20 Wallballs
10 Burpees

Sub Row for 21/15 Cals on Bike or 400 m. run

Record slowest round
Metcon
Optional Accessory Work

5×10 Tempo Pistols