24.6.19

CrossFit 972 – CrossFit

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Weightlifting

Pausing Front Squat

5 Sets of the following complex

1 Tempo Pausing Front Squat + 1 Front Squat

Set #1 @60%

Set #2 @65%

Sets #3-5 @70%

Tempo=5s down w/ a 3s pause at bottom

Metcon

Jack Daniels (Time)

For Time

1000m Run

50 Thrusters 65/45

30 C2B Pullups