CrossFit:
Front Squat
1-1-1-1-1-1-1-1-1-1 reps
Level 3: building each single from 55-100%+ in 5% increments
Level 2: Begin at 35/45# and build in 5-10# jumps to a solid heavy single
Level:1 use box/ball if needed for depth and follow level 2 guidlines
QuickFit
10 min AMRAP:
5-10-15-20-25-30 and so on..
KB Deadlift
Box jump/ step overs
