*1st Round* 0:00-3:00
6 Front Squats
12 Box Jumps 24/20
*Max rep KB Swings w/time remaining.
3:00-4:00 Rest
*2nd Round* 4:00-8:00
9 Front Squats
15 Box Jumps 24/20
*Max rep KB FR Lunges w/time remaining. (goblet squat hold is fine)
8:00-9:00 Rest
*3rd Round* 9:00-14:00
12 Front Squats
18 Box Jumps 24/20
*Max rep Double-unders; scaled option=singles.
205/145 155/105 135/95 for front squats
53/35 for KB movements
** score for each round is the number of reps completed of the max rep movement. Example.. round 1 you get 25 KBS, your score for that round is 25
*** 1 KB for the front rack lunge
**** RX= front squats from the ground, not the rack.