S/S/S:
Front Squat
4×3 @ 80% of your Back Squat 1RM
Post weight used to Comments/LogWOD
Picture courtesy of CrossFit 714. This pic helps illustrate the importance of elbow position in the Front Squat. In the pic to the left, the lady’s elbows are dangerously close to hitting her knees which could result in a broken wrist or worse. Her torso is hunched over, resulting in back strain, not to mention the strain on her shoulders by not having a shelf for the bar. Also, her knees are out further part her feet, putting undue stress on the knees. By correcting how high her elbows are (pic on the right), all those issues get fixed.
Also, correct this position BEFORE you begin your squat. Trying to correct form with a load already being forced against the body results in better position, but not OPTIMAL position. That happens BEFORE you begin the move.
WOD:
“Nitro”
3 Rounds:
250m Row
25 Push ups
5 Power Cleans (225/135)
12min Time Cap
Post time to Comments/LogWOD
Cash Out:
Run/Jog (not walk) to your car
CrossFit Team Offutt Tactical Fitness 
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