Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
Warm-up
Warm-up (No Measure)
Practice pistol skill progressions
5×5 each side minimum
Weightlifting
Power Snatch (15 Minutes: 4 sets x 7 reps @ 50% 1RM)
Rest 2 min or less between each set
FS/DL: Metcon (Weight)
2 reps Front squat – @ as heavy as form allows
5 reps Deadlift @ 80-85%,
Rest 2 minutes
5 sets
Record Front Squat weight