Front Squat

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CrossFit WOD – IMG_5464
Front Squat
         10 – 8 – 6 – 4 – 2 rep rounds

Compare to: October 2014

Cash-Out
2 rounds:
200m Front Rack Kettlebell Carry (53 lbs. / 35 lbs.)
50 AbMat Sit-ups

Strength Focus WOD – IMG_5461 IMG_5459
Find 5 Rep Max Shoulder Press

Comp Squad Extras – 
1. Snatch
EMOM for 15 minutes
3 rounds of:
min 1 – 60# under 1RM
min 2 – 50# under 1RM
min 3 – 40# under 1RM
min 4 – 30# under 1RM
min 5 – 20# under 1RM

2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
IMG_5384 IMG_5387 IMG_5423 IMG_5424 IMG_5425
Susan stopped in for her first CrossFit WOD today.

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