2.12.18 - Monday | CrossFit 312

2.12.18 – Monday

101

SKILL/STRENGTH
Front Rack, Front Squat and Toes to Bar Technique

METCON
Teams of 2 (relay style), 4RFT:
20/16 Cal Row
9 Front Squats
15 T2B

Notes:
-Front Squats are from the ground
-Each partner does 4 rounds

CROSSFIT

SKILL/STRENGTH
1 Clean & Jerk every 20sec for 5min (60-70% of 1RM C&J)

METCON
Teams of 2 (relay style), 4RFT:
20/16 Cal Row
12-10-8-6 Front Squat (135/95, 165/105, 185/135, 215/145)
15 T2B

Notes:
-Front Squats are from the ground, reps decrease and weights increase after each round
-Each partner does 4 rounds

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.