X-Fit Workout 100513

1a.
Front Squat
warm up - 40% x 5, 50% x 5, 60% x 3
working - 65% x 5, 75% x 5, 85% x 5+
1b.
Every 30 seconds for 5min - 1 snatch @ 70% of 1RM. Rest 1min then max reps in 2min

REST

for time
run 200m
20 box jump
run 400m
40 push press @ 50/35kg
run 600m
60 burpee