Strength
 
Front Squats
 
2 Rounds
5,4,3 Reps @ 83%,85%,87%
 
Rest 2 minutes between sets
 
 
Conditioning
 
13 minute AMRAP
 
400m run
9 Overhead squats 115/75
13 Box Jumps 24/20
 
 
*13.4 Released*
Ok guys we have a very similar format to last years 12.5. It is an ascending ladder by 3’s with clean and jerks and toes to bar. It’s only 7 minutes, so at fundamentals we will talk about strategy and good work:rest management. The main movement we will focus on is toes to bar, getting you guys efficient at the movement along with chaining reps together. Remember guys, this is a free class for members and non-members. So, if you know any of your friends that have wanted to get in a crossfit gym drag them in for a breakdown of 13.4 and a good workout!! See you guys at 6:30pm Thursday night!