Front squat

CrossFit Tenacity – WOD


Warm-up (No Measure)

As group


Front Squat (5 x 3 @ 65%)

Tempo – 31X0

3 sec Descent

1 sec Pause in bottom

X – stand as fast as possible

0 – reset as needed


Metcon (4 Rounds for distance)


4 x

1min MAX distance

2mins Rest

Cool down

Walk 200m

Spend 5-10min with Barbell rolling Quads and calves

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman