Front Squat


Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting our Front Squat work this cycle.  Focus on keeping those elbow high, especially at the bottom of each rep.  Lead with the elbows.




Box Jump (24/20)

Cal on Assault Bike

Push Jerk (135/95)


Scaling Options:

Box height -> as needed

Assault Bike -> Rower + 5 Cals per round

Bar weight -> as needed.  Ideal weight = one you could do for an unbroken set of 20 if you were fresh


Cool Down:

Couch Stretch – 4 min per side


Banded bully stretch – 2 min per side

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