Front squat – 7 sets of 3 focusing on speed. no heavier than 75% of max. No more than 90 seconds rest between sets
For Max Reps:
Tabata Power Cleans (95/65)
Rest 2 minutes between each tabata interval.
Dont forget to register for the double under clinic at CrossFit Lumberton, Presented by Cyclone Speed Ropes. It’s this Sunday, the 14th. Cost is $20 per person and will include a class, and a WOD at the end. Cyclone will have ropes available for demo during class as well as ropes custom made for you available for purchase. To register, visit cyclonespeedrope.