141023


Main – CrossFit

Weightlifting

Paused Front Squat (3 Second Pause in the Bottom, 5 sets of 3)

Metcon

Metcon (20 Rounds for reps)

EMOM 20 Minutes:

Odds: 8 Thrusters

Evens: 8 Toes to Bar

Level 4: 115/75lbs

Level 3: 95/65lbs

Level 2: 75/55lbs

Level 1: 65/45lbs

*If possible, increase reps to 10/10 at the 10 minute mark.

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