12/18/2019: Speed Demon

Strength:

Build to 1RM Front Squat* ON A 20:00 RUNNING CLOCK... Build to 1RM Front Squat*

WOD:

3 ROUNDS FOR TIME

30 Single DB Front Squat RX (35/25) B (25/20)

30 Up-Downs

-8:00 Hard Cap-

STIMULUS Aggressive pace from start to finish on “Speed Demon”. The majority of athletes should be aiming to finish in 5-7 minutes, with advanced athletes striving for sub 5! Regardless of ability level, unbroken DB Front Squats and an 8 minute time cap!

Cross Fit