Federal Hill is CLOSED this weekend (1/18-1/19) for a L1 course.
Sunday at Federal Hill: Capacity 5pm, Open Gym 5-7pm ONLY


Strength


Front Squat
5/5/4/4/3/3
(build up in load) 


Metcon


5 Hang Clean 
5 Front Squat 
5 Toes to Bar 
12 Rounds 

15 min Cap 

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes: Work up in load on the FS. For the second piece choose a weight that you can do 5 and 5 in a row with.  Your goal should be to maintain a 1 minute pace per round.