Crossfit WOD – “Hot Tamale”

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TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squat

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

“HOT TAMALE”

1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks (115/80)

Amazing job Crossfit Flagstaff for staying as close as possible to the sprint chipper time domain of 10 minutes! This one hurt but only for one round!

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