W.O.D Tuesday 4/17/18

CrossFit Springfield – Group WOD

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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.

Metcon (Time)

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

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