WOD 11.19.13

CrossFit FMS WOD:

helen_front_squat_50

Warm-Up:

  • 1.) 4 minute AMRAP:
  • 5 front squats
  • 5 bar kips
  • 5 gorilla pumpers

WOD:

1.) Strength:

10 minutes to work up to a heavy set of 4/8 Front Squat/Back Squat.

  • Notes: You will do four front squats, rack the barbell, then immediately to 8 back squats with the same weight.

2.) Conditioning:

3 rounds for total reps of 2:30 countdown:

  • 400M Run then AMRAP T2B in the remainder of the 2:30
  • Rest 1:00
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