Remember if you have a friend interested in CrossFit and you want them to try it outthis Saturday at 10 am is Bring a Friend to Workout! Let us know ifyou have any questions about it.

Warm-up

Coaches Choice!

Weightlifting

Front Squat (EMOM 10' (3 Reps) (Light to Moderate))

Work on the foundations of the squat. Start out light and work your way up to a moderate set of 3. Everyone should be going as an EMOM. If you are adding weight be sure to do so fast so you can stay on time. Have your mind right.
Tips-
-Elbows up
-Stay tight
-Fight for good position

Metcon

Metcon (AMRAP - Rounds and Reps)

10'
Run 200m
5 GTOH (135#/85#)
10 Box Jumps (24"/20')
20 DU
RX+
GTOH (165#/105#)
Box Jumps (30#/24")

Pace the run so you are able to come back and go to work on the reps of the rest of the workout! Push your limit!

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