Warm-up & Mobility: 15 Minutes

Strength: Front Squat – Pause Front Squats – concentrate on being tight and driving the knees (not toes) out. 20 minutes to workup to a heavy set of 3

Conditioning: “Great White”

14 min AMRAP of-

  • 20 KB swing (32/24k)
  • 200m Run
  • 20 Lunge Steps with BB in Front Rack (75/55lb, L+R=2)

Click here to sign up for today’s class.

0600 kb

Congrats to CFJC athlete Adam with the arrival of his son. RLTW!