Friday, September 13, 2013 Posted on September 12, 2013 by crossadmin 130913: “The Admiral” 3 rounds of: 20 Burpee Pull-ups 20 Front Squats (155#/105#) 20 Box Jumps (24″/20″) Post navigation Thursday, September 12, 2013Saturday, September 14, 2013 4 thoughts on “Friday, September 13, 2013” Holy front squats… after today’s 10×3 strength, I may have to sit this one out. Reply Elizabeth, we will have a “Deadlift Admiral” version for those of us who aren’t quadzillas yet! Reply Ohhhh Niko, of course you have a DL option… silly me… thinking I would dip out on account of front squat overload… pffft. Reply Subbed out front squats (85#) since I missed yesterday. Did jumping pull-ups w/ the burpees. thanks, Coach Zach, for the fr squat tips. HAPPY BIRTHDAY SOON, JEss H! 20:57. Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.