Focus Focus


WOD 9/7/12

Take about 5-7 minutes to warm up to 90% then:

EMOM for 7 minutes:

2 Back Squats @ 90%


3 rounds for time of:

7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400m



This looks like it could be a fun CrossFit Competition!


Still having problems with your Overhead position? Toes going out too far on squats? Whatever your issue, go to and search for the issue and watch the video on how to begin correcting the problem! It’s usually not a one time fix and you’ll need to do the drills over and over to improve mobility.

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