Every 2 minutes for 12 minutes (6 sets):
front squat 2-3 reps* at 92-95%
*Shoot for 3 reps each set. if you fail to hit 3 for more than one set, scale back to 2 reps.
Every Minute, on the Minute, for 16 minutes:
Minute One: Sprint 100 meters
Minute Two: 10 front-rack reverse lunges (95/65)(adv. 135/95)
Get those knees out!!!
ANNOUNCEMENTS: Due to the CrossFit Games this weekend, there will be a 9am class ONLY on friday, and there will be NO class on saturday. Not familiar with the Games? Get familiar!!!