Monday 12/11– Everyone
Skill Practice: 15 minutes
WOD: 3 rounds for time of:
400 m run
30 Wall Balls (20/14)
15 Deadlifts (Rx’d 225/155) (Scaled 185/105)
Mobility: 10 min deadlift archetype
Tag Archive: front squat
Five 3-minute rounds of:
185/125-lb.* front squats, 10 reps
10 box jumps, 36/28-in.* box
Row for max calories
Rest 3 minutes between rounds.
taken from CF mainsite
*Intermediate Scale: use 155/105lb front squats, 30/24-in. box
*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box
3 Rounds for time of:
15 Front Squats* 185/135
5 Rope Climbs, 15 ft
*No rack for the front squats unless necessary.
taken from crossfitlinchpin.com
2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees
(from CFTY 10/2)