Back to some Friday CrossFit!! I was a touch late, but got the warm-up in just fine. The plan was to find an 8 rep max front squat. After warming up the squat we slowly built up to 8 reps. We did 2, 4, 6, 8. The idea was to hit the 8 right on the first time so that your body didn’t have to do it again. Then we had to do 3×5 at the 8RM weight. I don’t remember the weight and it wasn’t recorded. I think it was 115 or 105… I really can’t remember. 8 reps was a lot though!

After the Front Squat we did a 10 minute EMOM. Each minute was a 10 calorie row followed by a max effort plate from the ground to overhead. I did platinum which was a 45# plate. I did 48 reps. It was hard to be consistent with pacing on the rower and getting up and down quickly to get some reps in.