Front Squat & Back Squat E3MOM
5 Front Squat – 10 Back Squats
4 Front Squat – 8 Back Squats
3 Front Squat – 6 Back Squats
12min AMRAP:
6 Toes to Bar
12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 9′
6 Pull-Ups
12 Thrusters 95/65 MRX 75/55
Core Development
20 WallBall or KettleBell Russian Twists
30 sec Right Side High Plank Hold
30 sec Left Side High Plank Hold
20 Hip Extensions
20 WallBall or Kettlebell Russian Twists
1 min Low Plank Hold
Lewis locked out and demonstrating beautiful technique on those kettlebell swings! In a short time, this guy has made big gains through his hard work and consistent effort. Keep it up, Lewis! ?
That’s one spot on KB Swing Lewis! Nice attention to detail buddy. Lewis is committed to his fitness and he’s been on fire since joining us at CFHSV. Keep up the great work!
When Brad demonstrates how we are supposed to lock out a KB… Lewis has nailed it
Thanks guys! You guys have been great! I thoroughly enjoy working out since starting Crossfit.
A. 205/215/230
B. 4+24 rx
5+29 rx
A. 205 – 220 – 230
B. 6 rounds rx
205-225-255
5+6 rx
205-215-230
5+9
4+19
A. Front Squat : 290×5, 310×3, 330×1
Back Squat: 290×10, 310×8, 330×6
B. I was TOAST! 2 + 18 Rx
Lewis! Making gains every single day! That’s how a kettlebell swing should look! So glad you’ve made CFHSV your home!
A. 125 – 130 – 140
B. 4+24 rx