HAPPY VALENTINES DAY LCF FAM!!!

STRENGTH:

On the 2:30 x 6 Sets:

3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

BeachFit will do:

Every 2:30 for 6 Rounds

10 Plyo KB Squats + 10 KB Swings +5 Goblet Lunge Per Leg +10 Plank Taps

WOD:

#hot sauce

AMRAP 3
21/15 Calorie Row, Bike or Erg
21 Lateral Burpees 
Max Overhead Squats (75/55)  Scale to Front Squat  **BeachFit will do Goblet squats going up in weight each rd

rest 3 minutes

18/13 Calorie Row, Bike or Erg
18 Lateral  Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row, Bike or Erg 
15 Lateral Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row, Bike or Erg 
12 Lateral  Burpees
Max Overhead Squats (135/95)