130212 Front Squat

CFSB C1W4D3

Buy in:
3 min jump rope
5 min DROMs
10 OHS

Strength:
Front Squat 3 x 5
warm: 45 x 10, 95 x 8, 135 x 7, 155 x 5
work: 175 x 3, 185 x 3, 195 x 5 (PR)

Metcon:
3 rounds for time of:
30 45# Thrusters
20 pull-ups
10 Ring dips
Time: 11:33

Cluster-F. Tweaked back on first round of thrusters. Last 2 rounds were push presses. First 2 rounds of dips were done on dip bars, last round on rings when they were free.