Friday, 1 December 2017

Metcon
8 min AMRAP
Wall ball shots

Level 1 (16/10#)
Level 2 (18/12#)
Level 3 (20/14#)
*Men must hit 10' target & women must hit at least 9' target on every rep

Strength
Part 1) Front squat sets of 5-4-3-2-1-1 to find 1RM front squat
Part 2) Reduce weight by 20% from 1RM, then perform 3 sets of front squats at that weight for maximum repetitions