Workout 10.23.13

Nickname: Burn Baby Burn

Main – CrossFit

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Mobility (10 mins)-
Barbell Calf Mashup
Runners Lunge Hip Opener

WOD

Front Squat (EMOM for 10 Mins- 3 Reps @ 70% 1RM)

Grab a calculator to find your 70% weight!

Cashout

Metcon (Time)

3 Rounds for Total Time:

200 m KB Run, 50/30 lb
5 Deadlifts, 285/175
10 Chest to Bar Pushups
Rest :30

Feature Video

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