WHAT. I know it doesn’t make sense to like, go to CF once or twice a week and expect to PR something I haven’t PRed in years, but that’s basically what I did.
1rm front squat
I skipped right over 215 and went straight from 205 to 220… and… I GOT IT. It sounds so silly, but I’ve been trying to get past my 215 front squat for what seems like FOREVER. I can now front and back squat more than I weigh. 🙂 That’s so awesome!!!
2 squat cleans (225#/155#)
3 muscle ups
4 handstand push-ups
the MU substitution was 3 ring rips/3 ring rows per MU. I ended up doing 9 + 11. The last time we did Transformers I got 9 + 4.
Pretty excited for my Front Squat PR, still! 🙂