Home of the United States Air Force Academy CrossFit Team & Club

10 July 2012

3 Front Squats on Min Every Min for 10 min (around 75% max)

Conditioning/ Endurance: 
3x 500m TT Row (all out efforts with unlimited rest)

...then 3x (2:00 of Burpies) with around 3 min of rest until recovered

Notes: These are all out sprint efforts so make sure your heart-rate and respiratory rate are adequately recovered before the next interval.

Don't worry about the lack of volume, you will get it tomorrow

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