Functional Fitness

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Hump Day. For the strength portion today, we’re doing max reps of front squats with around 60% of your 1RM. The weight should move pretty easily. Shoot for about 20 reps per minute. Everything else is pretty straightforward. Just work.

A/B/E mandatory. Choose C or D based on weaknesses and time.

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A. Strength

Front squat @ 60%

4 rounds of 1 min on/3 min off

B. Metcon

For time:

100 WB (20/14)
50/40 cal row
25 ground to overhead (155/105)

C. Interval

4x3 AMRAP, rest 2:00

Row 250m, 20 DB Snatch (50/35), AMRAP C2BPU in remainder

D. Aerobic Capacity

Run 5k for time

E. Accessory

BB RDL 3x10

Bottom up KB Press 3x10

Toes to rings 3x12

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#cronusfit #rltw #besomebody #earnit #paytheman