Carlisle CrossFit – CrossFit

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A: Front Squat (8-8-8-8)

*add 10-15# from last set of front squats

*same weight all four sets

B: Front Squat (5-5-5)

*Tempo @35%


* Focus on form and engagement of the core in the bottom; knees out; no knee wave; chest up elbows up, push through lats and shoulders for front rack


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25 Wall Balls (20/14)(14/10)(10/8)

20 AKBS (53/35)(44/26)(35/15)

25′ Bear Crawl

20 Goblet Squats

25 Mountain Climbers