CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds:
10 Goblet squats
10 cal ski
10 ring rows
Strength
Front Squat (4×6)
– Every 4:00 for 16:00min
6 Front squats
into
12 def. Dual Kb/DB Reverse Lunges
– go slight heavier on both movements
– Deficit (45# Plate/stand on)
– Heavy set of 6 FS
Metcon
Metcon (Time)
4 Rounds
400m Run
20 V-ups
10 Power Snatch (115/75)
– scale # if needed
– 20min cap time