PRIMUS CrossFit Orlando

Friday, 12-14-2018

Strength: Front squats
warmup, then
5 @ 40%
4 @ 50%
3 @ 60%
2 @ 70%
3 x 1 @ 80%

Warm-up for quality

2 x 5 KB swings
2 x 5 K2E

Conditioning:
100ft Bear Crawls
12 front squats @ 50% of 1RM
21 KB swings (72/53) (53/35)
15 knees-to-elbows or 7 muscle-ups

Cash Out: 800m group Barbell or KB Carry 95/65 or 53/35

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