Crossfit Pushin Weight - CrossFit
3x Front Squats*
5x Cossack Squats (Per)
20:00 to establish a 1RM Front Squat.
*Note: Work to a single around 90-95%, then perform a "walk out" with roughly 5% more load than you will attempt for a PR. All you need to do is load the bar with a heavier weight, walk out of the rack with it, set as if you are going to make an attempt, and simply bend your knees (like a small dip for a jerk). This should prime the CNS for a lesser weight 1RM attempt.
15x Thrusters (95/65)
*20:00 Time Cap
Row = Distance (Sub 2:00 effort)
Thrusters = Load (75/55) (65/45)