Friday WOD

FRIDAY CROSSFIT 08/17/18

A. Front Squat (80% 1×3, 85% 2×3, 90% x2, 93% x1)
set 1- 80% x 3
set 2,3- 85% x 3
set 4- 90% x 2
set 5- 93%

If you don’t know your percentages-

set 1- 6 rpe
set 2,3- 7 rpe
set 4- 8 rpe
set-5 9 pre

B.

SPORT:

4 rounds

10 push press, 115#/75#
12 FR lunges, total, alt.
400 meter run

GRIND:

4 rounds

10 dual DB/KB push press
12 DB/KBlunges, total, alt.
400 meter run

lunges- hold one db or kb in each hand, suitcase style