0-30mins
warm up
3×10 of
cossack squats
3 x 45 sec plank punches
3x150m row fast ish

Weightlifting
Front Squat (Week 3 is MAX week!)
5 reps @75%
3 reps @85%
1 rep @100%
*Hopefully you get close to, or hit a new PR!

30-45mins
Metcon (AMRAP – Rounds)
15min. EMOM:
Min. 1) 150m/200m row
Min. 2) 15 TTB/ K2E / K2H
Min. 3) 5 Front Squats (off the ground (85/115)
RX+ is 105/145 for 3 reps
Source: Workout Of The Day


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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