CrossFit Tri-County



Part 1
Front Squat

Sets 1-2: Easy (30-50% 1RM)
Sets 3-4: Moderate (60-70%)
Sets 5-6: Tough (75%+)

Coach’s Notes:
– Control the weight on the descent and avoid bouncing out of the bottom
– Take a 1-2 second break between reps
– If you cannot maintain good posture (your upper back rounds out excessively), the weight is too heavy
– Complete all sets in 20 minutes (rest 2-3 minutes between sets, longer if needed)

Scoring: Load

Complete as many rounds as possible in 9 minutes of:
6 Kipping Pullups (no Butterfly)
9 Burpees
12 Air Squats