FRONT BOX SQUAT

A) Strength:

1) Front Box Squat

- 6-8 sets to find 2RM. Rest 2:00 between heavier sets.

- Beginner: Work up to a challenging set of 5.

2) Power Clean + (Squat) Clean: Work above metcon weight in 3-4 sets. Rest 60s. 

B) WOD #1:

"Times 3"

AMRAP 5:
3 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
6 Burpees over Bar


Rest 2:00

AMRAP 5:
3 Power Cleans
6 Burpees over Bar

Rest 2:00

AMRAP 5:
3 Power Cleans
3 (Squat) Cleans
6 Burpees over Bar

- OR - 

WOD #2:

AMRAP 5:
10 Goblet Squats (53/35)
6 Burpees


Rest 2:00

AMRAP 5:
10 Deadlifts (Rx = 135/95, S = 115/75, 95/65, 75/55)
6 Burpees

Rest 2:00

AMRAP 5:
10 Goblet Squats
10 Deadlifts
6 Burpees

C) Extra Credit: 

1a) Double KB (suitcase style) Bulgarian Split Squats (3 x 6-8 ea). Rest 30s.
1b) Deadbug + Reverse Crunch (3 x 10). Rest 30s.