CrossFit
Skill/strength: front squats
4x8 with increasing weight. Last set should be heavy, but still with good form.

WOD: 3RFT (TC: 18')
25 WBS
20 dumbbell snatch
15 pull ups
10 front squats

Light: 3/6kg - 5/10kg - 15/20kg
RX: 6/9kg - 10/15kg - 35/50kg
Advanced: 6/9kg - 15/22.5kg - 50/70kg

 by Louie

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