7/13/22
Weightlifting
Metcon (5 Rounds for reps)
Front Squat
5×3
5×3
For total load
You can add weight each set or stay at the same weight for all 5 sets
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20"
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20"
