Crossfit 2/13/20

Front Squat (Weight)
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Metcon (Time)
"Moscow Mule" – CAP 15:00

Rx
4 Rounds
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike

Scaled
4 Rounds
15 Russian Kettlebell Swings (53/35)
50′ Walking Lunge
15/12 Calorie Row (bike if available)