Front Squat
4 x 2 Across
Start at 80% of 1RM Front Squat
5-10lb increase each week

Follow each set with:
10 pulldowns (Heavy Band)


For Time:
500m Row
40 Wallballs 20/14
30 Deadlifts 95/65
20 Burpees Over the Bar
10 Thrusters 95/65

Comp HW

3 Rounds
10 Upsidedown KB Press (left/right)
30s Upsidedown KB hold (left/right)
30s Pull-up Bar Hang
20m KB Suitcase Carry (left/right)


CrossFit Journal: The Performance-Based Lifestyle Resource