CrossFit Tribe

That’s our Greengas!

Strength:

Front Squat 3-3-3

Focus is on speed in the turnover at the bottom of the squat. If you think you’re going fast…go faster. Rest at the top to maximize speed out of the bottom.

Conditioning:

Then, for time, Event 2 from the NJ/NY Sectionals:
* use 65% of bodyweight or RX’d weight as necessary.
* if you cannot double under, do 3x the amount of DUs in singles…and learn to double under ASAP!

15 Min Cap

For Time:

10 Front Squats 155#/95# – Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders – Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

Scores for Men

Scores for Women