Workout of the Day
Every 10 minutes for 3 rounds:
18 front squats
1,000 meter run

Pick a challenging but sustainable weight on the front squats; it should be heavy enough that you can’t do the 18 reps unbroken, but light enough that it doesn’t take more than 3 fast sets. Push for a quick pace on the run, especially on the second half of each. Record all 3 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×7:00 on, 3:00 off