Front Squat, Push Press and Farmer Carry Step Overs

3 rounds of

• 30 x Single Kettlebell Racked Marches @ 24kg

*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.

Then take `15 minutes and work up to a heavy

• 2 x Front Squat

Then, based on the CF New England “Burnin’ Up” WOD, for time

• 20 x Farmer Carry Low Step Overs @ 20kg per hand (total, 10 per side) or 30m Farmer Carry
• 1 x Front Squat @ 95lbs
• 1 x Push Press @ 95lbs
• 20 x Farmer Carry Step Overs
• 2 x Front Squat
• 2 x Push Press
• …
• 20 x Farmer Carry Step Overs
• 10 x Front Squat
• 10 x Push Press

Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.