Front Squats, CrossFit Lift Off

November 7th Workout of the day:

Strength

Front Squat 5-3-1+ (75%,85%,95%)

Conditioning

Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box

Post reps completed to comments or register for the Liftoff and log your score on the leaderboard.

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