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Friday, June 18, 2021

Tempo Front Squat - Metcon

Friday, June 18, 2021

CFG - Lucas

1130 - 5 of us

Warm Up

Hip Hammy

2 rounds of

10 hard pulls on the rower
5 boot strappers
5 tempo front squat
10 glute bridge clam shells
10 mountain climber thoracic rotations

Front Squat

6 sets of 

Front Squat at 24X1 tempo + Front Squat

I worked up from 95, 105, 115, 125, 135, 135#


For time:

50 calorie row
100 wbs (20/14#)

The row went fine and I finished in 4:05.  I scaled this to a 14# wall ball and had to bail at 50 reps and finish with a 10# wall ball.  I finished in 10:40 and was wiped out.  I started sets of 10, but was quickly reduced to sets of 5.

We had some extra time so I did some pull-ups and scales.

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