Sustained Effort

IMG_3953Strength:
Work up to a Heavy 3 Pause Front Squats + 2 Front Squats

Then perform:

Metcon:

RED (RX):
As far as possible in 15 min.
2 Front Squats (115/75 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.

WHITE:
As far as possible in 15 min.
2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.

 

BLUE:
As far as possible in 15 min.
2 Front Squats
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.

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