Time for some heavy front squats! If you're a member here at CrossFit Gravity you should be expecting to go heavy 2-3 times a week on some of the major lifts...and that's not going to change. Your strength is going to help you more than you know with your conditioning.
Training:
A1. Front Squat @ 32X1 4 sets of 3, rest 20 seconds
A2. 15 UNBROKEN heavy KB swings x 4 sets
Rest 3 minutes
+
For time:
30 Calories on Airdyne
10 Clean and Jerk 155lbs/105lbs
20 Calories on Airdyne
20 Burpee Pull Ups
10 Calories on Airdyne
30 Wallball 20lb/15lb ball
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