Front Squat 5-5-5 & 5 RFT: Wall Balls and Med Ball Pull-ups

Front Squat 5-5-5

Front Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 RFT: Wall Balls and Med Ball Pull-ups

5 rounds for time of:
15 Wall Balls (20#/14#)
5 Med Ball Pull-ups (20#/14#)
* MB Pull-ups: Hold Med Ball with feet. Scale to 5 strict pull-ups or 10 Ring Rows

Photo by @snoridgecrossfit

The front squat builds exactly on the mechanics of the air squat. All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability. ~


Some notable names on both lists below:

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