Friday Front Squats

27
Sep

Friday Front Squats

CrossFit Dunwoody – CrossFit

Front Squat (5-5-5-5)

take 4 sets to build to a heavy set of 5 reps. Perform a set every 2 minutes.

Mountain Goat (AMRAP – Reps)

0-3 Minutes

2 Rounds of

5 Squat Cleans(95/65)

5 Pullups

3-6 Minutes

2 Rounds of

6 Squat Cleans

8 Pullups

6-9 Minutes

2 Rounds of

7 Squat Cleans

11 Pullups

9-12 Minutes

2 Rounds of

8 Squat Cleans

14 Pullups

Continue going if you get through

*Rest remainder of the 3 minutes, you cannot bank time. So when completed with the two rounds you’ll rest till the next 3 minute period. If you do not finish your 2 rounds in the 3 minute window your workout is finished. Each completed 3 minute period the squat cleans go up by 1 rep and the pullups go up by 3.
Score will be total reps.

1- 20 reps

2-48

3-84

4-128