Time: 20 minutes, as follows:
5:00 easy (warmup)
4:00 moderate @ r24 (WATTS ~150)
3:00 easy
2:00 moderate/hard @ r26 (WATTS ~170)
1:00 easy
5:00 hard (2:00 @ r24; 2:00 @ r26, 1:00 @ r28)
Used this a warmup for front squats today. Was interrupted with about seven minutes to go but got back on track quickly and tried to finish strong.
CrossFit | 260120
Front Squat 3-3-3-3-3
135-155-165-175-185lbs
Take the bar from the rack, working up to a challenging load for 3 reps. Probably could have gone heavier, but happy with this number and being able to squat pain-free with my knee.
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