October 27, 2017

CROSSFIT
Weightlifting: Front Squat Paused
*5RM 1 Sec Pause in Bottom
*then -5% and -10% for 5 not paused
Conditioning: AMRAP x 12:00
50 Double Unders
10 Clean and Jerks 115/75

SWEAT
Conditioning: AMRAP x 20:00
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats