11.14.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-Up (10)

5 Rounds-

30 Seconds at each station-

Mountain Climbers

Abmat Sit-ups

TRX Rows

Squats

A. 5×3 Front Squats (Heavy as possible for today, all working sets should be 65% or above)

B. 3 Sets of:

4 Minute AMRAP-

7 Front Squats (115/75)

7 Pull-Ups

Rest 1 Minute between AMRAPs

*Choose a weight on the front squats where you can go unbroken. Treat each 4 minute AMRAP as an all out sprint. Pick up where you left off on the previous AMRAP.

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