Pause Front Squats!

Weightlifting

In 15 minutes build to today’s 3-RM…

Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Metcon

“Charley Horse”

For time:

75/50 Calories of Rowing 

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)