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Components

Paused Front Squat

Metcon

CrossFit - Fri, Sep 20

Warm-up

2:00 Bike

2 x

25' Banded Side Step R/L

10 Banded Squats

6 Box Step Ups

5 Kip Swings

5-10 Ring Rows

Strength

Paused Front Squat (Build to heavy Set of 2 w/ :03 Pause each rep)

Paused Front Squat

Metcon

Metcon (Time)

21-15-9

Box Jump Overs 24/20"

Pull Ups Rx+ C2B

Single Arm Hang DB Snatch 50/35 Rx+ 70/50

9:00 CAP

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