Jumped in a CF class today... they were doing back squats for part A, but I just swapped in my front squat progression and did their conditioning. Fun/lower volume day.
A.
Front Squat
5 Sets: 5 Reps @80% of 1RM (280#)
*Rest 2:00-2:30 b/t sets
-Complete
B.
For time:
60 Cal Assault Bike
30 KB Front Squats (2x70/35#)
15 Bar Muscle-ups
-7:22 ... splits for each movement went 3:09 / 5:43 / 7:22 ... FS went 12/9/9 and MU went 8/4/3 ... probably took too big of breaks between sets, but I haven't been doing CF lately and I was just having fun. Haven't been doing much CF lately, but I enjoyed getting this in and pushing the pace on a workout like this.
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