“7-on-7“ CrossFit WOD + Front Squat Strength Accessory

0:00 - Intro 0:08 - Front Squat Strength 1:01 - Class Workout 2:37 - Home Workout Front Squat On the 2:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of 1RM Front Squat Set 5: 2 Reps @ 85% of 1RM Front Squat “7-on-7“ AMRAP 7: 4 Bar Muscle-ups 8 Front Squats (185/135) 12/9 Calorie Bike 16 Toes to Bar Rest 3 Minutes AMRAP 7: 4 Bar Muscle-ups 8 Front Squats (155/105) 12/9 Calorie Bike 16 Toes to Bar War