12/20/19

Weightlifting
Front Squat (Every 2 Min For 14 Min, (2), 3-second Pause)
 building through the sets but not to compromise the tempo
Metcon
For Time:
Open & Performance:
3 Thrusters 110/80lbs
3 Toes to Bar
50 Double Unders
6 Thrusters
6 Toes to Bar
50 Double Unders
9, 9, and 50
12, 12, and 50
15, 15, and 50
18, 18, and 50.

Fitness:
95/65, 75 Single Skips

Double under options: lower the reps or :45sec practice

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