CrossFit Lackland – CROSSFIT
Coaches Choice: 10 min max
Front Squat (4 sets of 8 reps (4:0:3:0 Tempo))
*This is 4 second descent, no pause in bottom, 3 second ascent, no pause at the top.
*Keep the tempo over going heavy and having to squat faster. These are more for quality than load
*20 min cap
2 RFT of:
Rest 1:00 b/t reps, 3:00 b/t rounds
*Keep pace consistent or slightly faster throughout.
*At or slightly slower than PR mile pace is a good goal