Front Squats then Row, KBS and Reverse Lunges

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.