Front squats are one of the nine foundational movements in CrossFit. Elbows up, heels down - the front squat translates us to the clean + jerk by assisting you in getting out of the bottom of the squat in your clean. They will certainly expose any mobility issues you might have - wrists, ankles, lats, etc. Your front squat 1 RM should be about 85% of your 1 RM Back Squat. Today we will build to a 3 RM Front Squat which should be 85-90% of your 1 RM Front Squat.
Build up to 3 RM, perform 1 set roughly every 3 minutes
20 min AMRAP:
8 Renegade Rows (40/25)(4 each arm)
8 OH Plate Lunges (25/10)
8 Front Rack DB Lunges (4 each leg)
8 Bent over DB Rows
100m plate carry