Take 6 rounds to work up to a heavy (heavier than last time)
- 4 x Front Squats
Then 2 rounds of
- 8 x Front Squats @ 65% of above 4RM
Then, inspired by CF New England’s ‘Bad Reputation’ WOD…
AMRAP in 12 minutes
Buy in: Row 50 Calories
Then in remaining time
- 20 x Kettlebell Swings + 2 x Reverse Lunges (r+l=1 rep) @ 24kg
- 20 x Kettlebell Swings + 4 x Reverse Lunges @ 24kg
- 20 x Kettlebell Swings + 6 x Reverse Lunges
- etc. until clock runs out
Results: For the first set of front squats, only got up to 88kg (last time 205lbs/94kg). Used 65kg for part 2. Metcon: 4 rounds plus 21 reps. 50 cal in around 3:05.