Workout of the Day
4 rounds, 5 minutes on, 1 minute off:
12 front squats
12 toes to bar

At the start of each 5 minute interval, complete a 500 meter medicine ball carry.

Scoring will be Chief-style, so you’ll start on the front squats each of the 4 times that you come back in from the carry.

Use a front squat weight that you can hang on to for at least 6 reps per set throughout the whole workout. Scale the toes to bar by adjusting the range of motion; you should be able to always pop up to hit 2 or 3 reps after a short rest.

standard: 85/65
rx: 115/85
sport: 135/95
metcon: 4×5:00 on, 1:00 off