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@phattybeans Sweet thanks, not sure about front squats, I think in general though they help my backsquat form/mobility for what it's worth. In terms of rows, do you think 2x a week... what days would you do them? My box has open gym basically all day.

@dawn16 Long story, feel like I explained somewhere, not sure where I put it though.

Just started up at a crossfit box, doing the "strength" classes which are pretty brutal. It looks like M: Squat/OHP (example 3 sets 90% x 10) W: Front Squat/BB row F: Deadlift/Bench I'm not sure if I can keep progressing on my strength days if I go to another 1-2 normal CF classes every week...