DE Lower – Front Squat

Issaquah, Redmond, Sammamish – CrossFit

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Front Squat (3-3-3-3-3-3-3-3-3)

EMOM 3 SPEED Front Squats @ 70%+/-

Move the barbell as fast as possible with great form.

NO Pause at the Top of the Rep. When you reach extension at the top of the first rep, IMMEDIATELY start the next rep. NO PAUSE between Reps.

The set of 3 should be done with one big breath

KB Complex – Single Arm (AMRAP – Rounds and Reps)


5 KB Single Leg RDL (53/35)

4 KB Single Arm KB

3 KB Clean

2 KB Press

1 KB Snatch
RX+ (70/53)

Do all Movements on the right side in order. Then Switch Sides of the Body.

Scoring Purposes:

Round 1 would be the Right side

Round 2 Would be the Left side


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