Every 90 Seconds for 5 sets complete the following complex from the rack. Hit 3 front squats , re rack and immediately hit 6 back squats. Aim to use the same weight across all sets unless you set up too light / too heavy.
3+6 Front Squat + Back Squat using 50% – 60% 1RM
Conditioning
AMRAP in 12 Minutes
12 Hang Power Cleans (135/95)
21 Wall Ball Shots (20/14)
12 Pull-ups
Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”. “Murph” is a Hero workout, performed
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