220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit

Weightlifting

Front Squat (Reps of 5 at 65-85%)

5 x 65%

5 X 75%

5 X 80%

5 X 85%

** This should be close to a 5 RM

Conditioning

Metcon (Time)

21-15-9

Thrusters

TTB

Rx 95/55

*** If you do not have TTB or cannot do ALL the TTB, scale to weighted V-Ups (20/14 medicine ball)

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