Main – CrossFit
Metcon (Weight)
strength
EMOTM for 8 minutes
4 front squats
Take weight from floor. Score is total weight lifted. If you drop the barbell because of a failed front squat, you cannot retry that minute and a zero will be taken that minute. You may change the weight through the program.
Example barbell weight of 100lbs for 4×8 FS is 32 reps. Total load is 3200 lbs
Metcon (Time)
3RFT:
400m run
40 thrusters 45/35