Strength/Skill
Every 2 minutes, for 14 minutes, complete:
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 6 reps @ 75%
Metcon
In teams of two, complete the following:
As many rounds as possible in 20 minutes:
Row 500 Meters or Run 400 Meters (depending on the weather)
Low-Bar Sled Push x 25 meters (moderate weight, should be challenging but should never stop)
*Only one partner is working at a time
**If you do not have a partner then rest the amount of time it took you to complete a set.