CrossFit Springfield – Group WOD
Front Squat (Establish heavy 4 rep EXPLOSIVE max)
You will probably perform 4-6 sets to establish. If you start to slowly grind out of the bottom of a rep on any given set – you’re done. All 4 reps should be performed w CONTROL through eccentric phase and w SPEED through concentric phase.
4 Rounds (Rest 1 minute after each round):
10 Front Squats @45-55%
20 Active Hand Release Push Ups
Burden Run 300m, 20/14lb Medball