CrossFit Crag – CrossFit

Metcon (Time)

Front squat medlay

5 minutes to work up to a heavy front squat

1k row

5 mins to work up to a heavy 2 rep front squat

100 double unders

5 mins to work up to a 3 rm front squat

30 pull ups
Each weight should be less than the previous, make small smart jumps no huge jumps

Scale number of double unders first if cant do perform 200 singles

if cant do pull ups we will do a ring row for the purpose of this workout

running time everyone will be in different spots

35 minute cap for all!!!!

Front Squat (1)

Front Squat (2)

Front Squat (3)

Categories: W.O.D.