1. Buy In
Front Squat 5×3 (Start around 85%)
Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets.

2. Metcon
5 Rounds:
Row 400/300m
20 Overhead Lunge w/ 35/20lb Dumbbells GPP:50/35lbs
*Further Scaling:
Run 400m instead of Row
DBs hanging by your side instead of Overhead.
In the year of the Dumbbell, we could easily see this lunge variation down the road. Keep taking them seriously. Overhead lunge is 20 total steps in place (10 ea leg)

Log Workout


Friday, 3/16/18 – Crossfit LT 18.4 Friday Night Lights 4-7PM