0-2min: 3 Front Squat 40%
2-4min: 3 Front Squat 50%
4-6min: 3 Front Squat 60%
6-9min: Front Squat 70% x 3
9-12min: Front Squat 80% x 3
12-15min: AMRAP Front Squat 90% *goal is 3+ if possible.
QuickFit/At home WOD
Tempo goblet squats (on their own count)
6 sets of 5 (same time frame as CF classes on the barbell, but they will use DB/KB)
5 tempo squats each set- increasing load- tempo is 5 count down-5 count in bottom and 1 up!