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Thursday 6/27/13: CrossFit CSA WOD

Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.


Back Squat (5 sets)
*Set 1 – 5 reps @ 65-70%
*Set 2 – 5 reps @ 75-80%
*Set 3 – 3 rep @ 85-90%
*Sets 4 & 5 – 1 rep ( attempt new 1-rep max if you’re feeling it)

Rest 2-3 minutes between sets.

Every two minutes, for 12 minutes (6 sets):
Front Rack Lunge x 10 reps (5 each leg) @ Moderately heavy weight

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