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Janet Freeman Squat Like a Boss at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint
5 Burpee Box Jump Over


5 minutes: Hip External Rotation Archetype

Workout of the day for Friday, June 22nd, 2016:
Every 2 minutes for as long as possible complete:

From 0:00-2:00
• 15-ft. rope climb, 2 ascents
• 2 front squats, 65% 1RM

From 2:00-4:00
• 15-ft. rope climb, 2 ascents
• 4 front squats, 65% 1RM

Continue adding 2 reps to the front squat each interval for as long as you are able.

Sweat Session Workout for Friday, June 22nd, 2016:
5 Rounds (24 min cap):
20 Dumbbell Hang Clean & Jerk
20 Dumbbell Box Step-Up
20 Dubz
20 Russian KB Swing
20 “See The Light” Sit-Up