March 26, 2018

Warm Up:
Squat Prep
3rds
:10 Superfriend +5 Front Squat (Build)
5 Burpee Walkups
4 Broad Jumps
Rack Mobility

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (80%)
*Rest :90 seconds between sets*

WOD:
“Sweet Roll”
12min clock
3 x 15 Bupree Box Jump Over
*Rest as needed between rounds*
*Score is total time for 3rds*

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Alpha Athletics Crossfit 412

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