7.9.18 - Monday | CrossFit 312

7.9.18 – Monday

101

SKILL/STRENGTH
Front squat technique…
Front Squat 3×5

METCON
2 Rounds:
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row
*rest 3min between rounds

CROSSFIT

SKILL/STRENGTH
Speed BS 4×4 @00X1

For time:
10-8-6-4-2
KB Front Rack Walking Lunge (choose weight)
Strict CTB Pull-Ups

METCON
2 Rounds:
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row
-rest 60s-
20s Max cal Row

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.