Wednesday Workout: Front Squat, 3 Rounds

Crossfit Charlottesville 2


Front Squat, 4 x 4

*work around 70-80%


Level 1

3 Rounds for Time:

  • Row x 250m (or Run x 200m)
  • Wall Ball (12/8) to 9′ x 20
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

3 Rounds for Time:

  • Row x 250m (or Run x 200m)
  • Wall Ball (20/14) x 25
  • Double Under x 50


  1. Ladies Night – WOD and Wine!  See Here for Details!  *Please note* that we are hosting this at the gym on March 25 at 5:45PM, and the regular CF Class at 5:45PM will be canceled.
  2. You can win a FREE month of membership just by posting cool stuff to social media (click here for details) and tagging CrossFit Charlottesville and putting hashtags #thisiscrossfitcville #crossfitcharlottesville
  3. SURVEY TIME: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

3 thoughts on “Wednesday Workout: Front Squat, 3 Rounds

  1. FS: 110 x 4
    WOD: 12:30 Rx (w/ run)

  2. FS: 135, 145, 155×2
    WOD 10:21 Rx (run)

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