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FRIDAY

CrossFit 5000 – CrossFit

Front Squat

Set 1: 3 reps @ 65%

Set 2: 2 reps @75%

Set 3: 1 rep @ 80 %

Set 4: 3 reps @ 85%

Set 5: 2 reps @ 90%

Set 6: 1 reps @ 95%

Set 7: 3 reps Heavy as possible

Rest 2 mins between sets.

(5 Rounds for reps)

30 sec to the Max
Five sets for Max reps of:

30 sec Ring Dips

Rest 30 secs

30 secs Box Jumps

Rest 30 sec

30 sec of Alternating Dumbbell Snatches

Rest 90 sec