Strength

Rx

Front Squat 

5 @ 80% of 3RM

3 @ 85% of 3RM

3 @ 90% of 3RM

3 @ 90% of 3RM

-rest 2 min between sets- 

Competitors

Front Squat 

5 @ 80% of 1RM

3 @ 85% of 1RM

3 @ 88% of 1RM

3 @ 90% of 1RM

-rest 2 min between sets- 

WOD

“The Beat Down”

Rx

AMRAP 9’ 

12 Wall Balls 20/14

9 Kipping Pull-Ups

6 Calorie Assault Bike

Competitors

AMRAP 9’ 

12 Wall Balls 20/14

9 Kipping Chest To Bar Pull-Ups

6 Calorie Assault Bike