CrossFit
A1. Paused Back Squat @ 2201; 10,8,6,6 /60 sec. rest.
A2. Strict Pull-ups @ 3100; 7-10 x 4 /90 sec. rest.
B. Tabata Sit-ups; 20 sec. on /10 sec. rest x 8.
+
3 rds for time…
400m Run,
20 Front Rack Walking Lunges (65/95),
10 Push Press (65/95),
5 Wall walks.

-Paused BS; be sure to hold 2 count at bottom, focus on good positioning at bottom.
-Strict Pull-ups can be assitied but stick to tempo and rep range.
-Record total reps for tabata sit ups.
-Post time and any modifications on Metcon.

On-Ramp/Fundamentals
Warm-up: 500m Row.
Technique/Skills: KB Swings, Pull-ups/Ring Rows.
+
3 rds for time…
400m Run,
12 KB Swings,
6 Pull-ups/Ring Rows.