02/09/2021

4 ROUNDS FOR TIME

15 Front Squats RX (155/105) CFC1 (115/75) CFC2 (95/65) M (75/55)

25/20 Cal Row

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Front Squat -- Load should allow for athletes to be able to complete 5+ Reps each set. Aim for 1-2 sets each round.

Row -- Adjust Calories down so athletes can complete the row in less than 2:00. Consider 20/15 Calories for deconditioned athletes

*Movement Adjustments*...

Front Squat -- Sub for Back Squat if the athlete cannot keep the Front Rack position. Sub for Lunges if the athlete cannot

Squat.

Row -- Sub for a 20/15 Cal Bike or 30