CFT – CROSSFIT
3 Rounds Not For Time:
6 Cossack Lunge/Side
5 Broad Jumps
10 Active Hollow Hang Pull Down
Tempo Front Squat (5×3)
Perform each rep with a 3s descent and a 3s pause in the hole.
Use this time to strengthen the core, and focus on positioning. Limit any use of belts.
Maintain the same weight across all sets.
Rest 2:30 between sets.
20 Hang Dumbbell Clean and Jerk 50/35
15 Pull Ups
16 Minute Time Cap