OPEN & PERFORMANCE
Front Squat
Build to Heavy Set of 3

“Crow’s Nest”
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

FITNESS
Front Squat
Build to Heavy Set of 3

“Crow’s Nest”
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (75/55)
Calorie Row