WOD

1. Buy In
Pause Front Squat
Build to a Heavy Single – 2 COUNT PAUSE

2. Metcon
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Bike
Rest 5:00
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Bike
Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round. Run two groups on opposite 5-minute intervals if short on machines.

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