Warm-up (No Measure)
4 rounds
10 air squats with pause at the bottom
25 ft. bear crawl
25 ft. inchworms
10 pass thru’s
Paused Front Squat (Work to a heavy 3RM then 80% of #RM for 3 x 3 )
Make sure it is a solid 1….2…..3…. count at the bottom of the squat. If you need another athlete to count for you, please do.
Metcon (Time)
10-9- 8-7-6-5-4-3-2-1
Sit Ups
Overhead Squats (95/65)
*each dash represents 20 double unders
Cap 14 minutes