Front Squat Test 1RM!

DFC CrossFit – CrossFit

Connectivity

3 rounds :45/:15

Front Rack stretch with Band

KB Squat Hold

Tissue Prep Calves

Strength

Front Squat (Work to find new 1RM)

7 @ 50%

5 @ 65%

3 @ 75%

2 @ 85% Rest 3 min

1 @ 90% Rest 4 min

1 @ 95% Rest 5 min

1 @ 100% Rest 5 min

1 @ 102-5%

Extra Credit Work

Single Arm DB Row (3 x 10 each arm, work to heavy)