September 16, 2022

Posted By: Christi

3 rounds for time of:
Run, 400 m
15 Bar Facing Burpees
9 Front Squats, 185/125 lbs

Goal: Sub 15 mins

A classic 3-round workout for time! The 400m run should be done within 2-minutes and no longer. Bar facing burpees should be paced but done consistently to keep you moving. Front squat weight is on the heavier side but you should be able to complete the set of nine in no more than two sets. These are coming from the floor. If you pace this smart from the start you should be able to keep consistent rounds as you move through the workout. It’s only 3 rounds so dig in!

Post Work
3 rounds for quality of:
8 R Standing Teapots, pick load
R Side Plank, 20 secs
8 L Standing Teapots, pick load
L Side Plank, 20 secs