CFG - Lucas
1200
Warm-up
AMRAP x 3 MINUTES
8 Alt. Lunges
6 Bootstrappers
4 Cat Cows
INTO…
AMRAP x 3 MINUTES
8 Barbell Back Rack Lunges
6 Wall Balls
2 Side Lying Windmills
Strength
Front Squat (4x3 @ 80-85%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 4 of 11
4x135# (77% of 175# 2-Rep Heavy)
Metcon
FOR TIME
30 Alt. Back Rack Lunges (115/75)|(75/55)
20 Wall Balls (20/14)|(14/10)
1 Minute DBL KB Static Hold in Farmer Carry (53/35)|(35/26)
20 Alt. Back Rack Lunges
40 Wall Balls
1 Minute DBL KB Static Hold in Farmer Carry
10 Alt. Back Rack Lunges
60 Wall Balls
1 Minute DBL KB Static Hold in Farmer Carry
I scaled this pretty aggressively with 35# barbell, 10# med ball and 35# kettlebell. It still lit me up and I finished in 14:35
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