Intro

Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Tuesday, September 2, 2025

Front Squat - Metcon

Tuesday, September 2, 2025

Westbound CrossFit (Coach Bryn)

1200 (5 of us)

Warm Up

Air bike
Squat therapy
Med ball squats
Wall ball shots
Front Squat barbell warm-up

Strength

Every 2:30 x 5 sets:
 2 front squats @ 85–90%
 Tempo + drive through sticking point

I worked up from 145-155-165-175-185 pounds and moved well

Conditioning 

 AMRAP 11
 11 wall balls (20/14) (10/9ft.)
 7/5 cal bike
 5 burpee tuck jump (knees into chest is goal standard)
 
Goal: 4–5 rounds
Intermediate: 14/10 WB, Burpee + jump to knees above hips
 Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)

I scaled to 14# WBS, 7 cal bike, regular burpees and finished 4 rounds + 0 reps.

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