Friday 9/20

METCON: “CFNE’s East Coast Championships WOD#4: Quadzilla
LEVEL 2
For time:

Run 200 meters
4 Front Squats@205/140
Run 200 meters
8 Front Squats@205/140
Run 200 meters
12 Front Squats@205/140
*7 minute time cap*

LEVEL 1
For time:

Run 200 meters
4 Front Squats
Run 200 meters
8 Front Squats
Run 200 meters
12 Front Squats
*7 minute time cap*

COOL DOWN: 5-8 minute row at a slower pace

CORE: 5x for quality
10-20 Strict toes to bar/knee lifts
15 hip extensions with a pause at the top
then
Max Mountain Climbers in 2 minutes

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