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IMG_4541

Warm-Up
3 Rounds of
10 Pause Squats
20 Jumping Jacks
10 Spider Lunges
20 Mountain Climbers

Prep
1 x 10 KB DL + 10 Front Squats (Bar only) + 5 Dolphin Push-Ups
1 x 5 KB Russian Swings + 5 Front Squat (light weight) + 5 Plank to Squat
1 x 5 KB Swings (OH if possible) + 5 Front Squats (moderate weight)

Met-Con
3 Rounds of
AMRAP 3 Minutes: 15 KB Swings / 15 Ab Mat Sit-Ups
Rest 3 Minutes
AMRAP 3 Minutes: 10 Front Squats / 20 Spider Planks (10 per side)
Rest 3 Minutes

Front squats taken from the floor: Men 135/115/95/75, Women 93/73/63/45

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0 Comments

  1. Jane says:
    June 18, 2014 at 9:40 pm

    Thanks to Steve for a great metcon and a finisher that leaves me hoping Sting walks into a door.

  2. Steve says:
    June 18, 2014 at 9:57 pm

    Thanks Jane. You guys make me love coming to CFDC everyday 🙂

  3. Dray says:
    June 19, 2014 at 10:10 am

    Some day my squat form is going to improve just that slight bit needed for front squats to click, until then at 95# this was exhausting. The rest seemed like a breeze compared to the squats (normally that many KB swings would have been no joke on their own), even including the bonus round to wrap up the night.