Thursday · Sep 24

Front squat 5 × 5

HEAVY DAY

Morning · Garage · Heavy day

ALift

crossfit.com heavy-day scheme for front squat: 5-5-5-5-5 (15× in their archive); main lift first, then the metcon (08 §9 r1).

BMetcon · ~20 min

As many rounds as possible in 20 minutes of:
35 double-unders
12 strict pull-ups

crossfit.com pattern: AMRAP 20 (24% of their metcons); double-under + strict pull-up paired 57×. Estimated 20 min (long).

Score:

Evening · AMP

Mobility · Band mode

Band mode, light, breathe.

Loads: