BayWay CrossFit – CrossFit
Weightlifting
Front Squat (10RM)
ON A 10:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Metcon
Metcon (Time)
FOR TIME
20 Front Squat
40 Sit-ups
40 Plate OH Step-Back Lunges 25/15-15/10
15 Front Squat
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat
20 Sit-ups
20 Plate OH Step-Back Lunges
RX+: 135/155/185 – 95/105/125
RX: 95/115/135 – 65/75/95
**For the Plate OH Lunges, Plate must be held OH at extension.
-15:00 Time Cap-