CFG - Lacey
1200 - 10 of us
Warm Up
boot strappers
kang squats
banded squat
banded fire hydrant
lateral skaters with band
pvc pass through
shoulder swimmer
ohs with band
thoracic spine rotation
single leg to to mini squat
Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Front Squat (1 rep)
Build to a heavy single in ten sets.
115-135-145-155-165
175-185-190-195-195
Felt good, but not ready for max effort (compare to 9/22/2021 - 210# 1RM)
Metcon
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats
*OHS substitute = Front Squats (155/105lbs)
I scaled to 15-10-5 chin over bar pull-ups and 95# front squat. I finished in 7:26 and felt like I scaled it well.
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