November 11 2013

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
20 Minute AMLAP
As many laps as possible around both buildings

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109