Front and Zombie Squats then Row, Power Clean and Push Press

5 rounds

• 4 x Front Squat @ 90% of 2RM

Then 3 rounds

• 8 x Zombie Squats @ 50% of above weight

Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of

• Row 500m
• 5 x Power Clean @ 50% of 1RM
• 10 x Push Press
• Row 500m
• 8 x Power Clean
• 10 x Push Press
• Row 500m
• 11 x Power Clean
• 10 x Push Press
• etc. continuing same pattern adding 3 x Power Cleans per round

Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.