Weightlifting Take 15-20 minutes to build to today’s 1-RM Front Squat (1 rep @ 32X1) (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) – Metcon For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups  Read More