Front Squat | WOD 6/8/20

Crossfit Charlottesville – CrossFit

Front Squat (@21X1 tempo; 10 – 10 – 10)

Build to a tough set of 10 reps with perfect tempo and positions. Use today to ease back into some barbell work if you haven’t had access to a bar for the last several weeks.

Metcon (4 Rounds for time)

Four sets:

15 Wall Ball Shots, 20/14#

10 Toes to Bar

Rest 60 seconds between sets.
Focus on consistent paces and quality movement across all four sets.

At Home WOD


3 sets:

12 reverse lunges

10 hollow rocks

8 scap push-ups


3 sets:

10 Goblet Cossack Squats

30 seconds Side Plank, each side

8/arm Single Arm Upright Row


4 sets:

15 Jump Squats

10 V-ups

Rest 60sec between sets.

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