CrossFit Ambush – CrossFit

Warm-up

7 minute coach led dynamic

front squat (5-5-5)

3×5 HEAVY weight for all sets

from the rack

Metcon (Time)

2 rounds

25 toes to bar

20 calorie row

15 front squats 155/105

12 min cap
Beginner- knees to chest

Intermediate- knees to elbow

Rx+ 30 cal row

Rx+ 175/125

Cool down

5 min coach led stretch