CrossFit

Pause Front Squats 5×2(heaviest Possible)

*Pause for 3 count at the bottom of each rep.

Then…

For Time:

800M Run… Then with no break…

10-9-8-7-6-5-4-3-2-1

  • Power Cleans (95/135)
  • Over the Bar Burpees
  • Box Jumps

Basics

5 Rounds for Time:

  • 20 Pushups
  • 20 Air Squats
  • 20 Ab Mat Situps
  • 200m shuttle run(50m down-50m back X 2)