Every 2 minutes for 12 minutes
- 5 x Front Squat @ 60%
- 3 x Front Squat @ 75%
- 3 x Front Squat @ 80%
- 2 x Front Squat @ 85%
- 1 x Front Squat @ 90%
- 1 x Front Squat @ 95%
- 1 x Front Squat @ 95%+
- 12 x Front Squat @ 60%
Then, based on a Crossfit Invictus WOD, for total reps, EMOM for 15 minutes
- Station 1 – 20 seconds Box Jumps
- Station 2 – 20 seconds Sandbag Ground to Overhead
- Station 3 – 20 seconds of Renegade Rows
Results: Front Squat 145-165-175-185-195-205-215-135lbs.