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Front Squat 3-3-3Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups
Team WOD: Squat Clean: 6 min. to find a 1RMRecord your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.
In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)
* One medicine ball per team. Break up the reps to total 300. One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.
Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”
10 RFT: Burpee Pull-ups and Wall Balls10 rounds for time of:
3 Burpee Pull-ups
10 Wall Balls (20#/14#)
Record your best Squat Clean 1 rep max lift.
* Rest 2 min after WB/ Clean.
Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”