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Front Squats and Interval Work

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CrossFit PFT – WOD

View Public Whiteboard

Pause Front Squats (6×2- Increasing)

3 seconds at bottom. 3 FULL seconds

Metcon (AMRAP – Reps)

4:00 Clock

400m Run

15/12 Cal Assault Bike

15 Hang Power Cleans 95/65

Max Lateral Bar Hop Burpees

4:00 Rest

Metcon (AMRAP – Reps)

4:00 Clock

400m Run

12/9 Cal Assault Bike

12 Hang Power Cleans 125/85

Max Lateral Bar Hop Burpees

4:00 Rest

Metcon (AMRAP – Reps)

4:00 Clock

400m Run

9/6 Cal Assault Bike

9 Hang Power Cleans 155/105

Max Lateral Bar Hop Burpees