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Squats

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CrossFit Jersey City – CrossFit

Strength

Front Squat (EMOM10 – 3 Front Squats)

Start around 60% and increase in weight over the 10 minutes

Conditioning

Metcon (Time)

10 Rounds

3 Hang Power Cleans (Sx – 115/85, Rx – 155/115)

6 Burpees over the Bar

9 Toes to Bar (Sx – V-Ups)
The hang power cleans should be unbroken, but challenging

Mobility

Warm-up (No Measure)

Foam Roll Quads for 3 minutes