New Foundations Schedule is posted for the next couple of months (hardwarecrossfit.com/schedule/). Foundations is a free class to all HWCF members. They are held (2) Saturdays per month, and the dates are subject to change, so please check the website frequently!

A1. Back Squat @ 13×0 Tempo (3 sec pause at bottom) : 5xAMRAP (shoot for 6-9)
  • If you were able to get 5×9 last week, increase working sets by 10-20#
  • If you were unable to get 5×9 last week, keep the same weight and try to get more reps this week

12 min AMRAP:

  • 10 Wall Balls (20/14)
  • 10 Burpee Box Jumps (24/20)
  • 10 Pull Ups

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