9/28/15

5x3 front squat with 5 sec pause at bottom @ 65% back squat max 

at least 2 minutes of rest 

50 sit up buy in

4 rounds

15 wall balls 20/14

15 burpees

50 sit up cash out

*every minute on the minute 3 pullups

oach J Oly - 

Back Squat - 65% x 10 x 3 Block Snatch (knee) - 70% x 3 x 5 Snatch Panda Pull 90% (of snatch) x 3 x 4 Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4

Comp - 

backsquat - @ working max ,

50x5,60x3,70x2,75x1,80x1,85xAMAP at least 5 ,

21-15-9 Calories on rower

squat clean thruster 135/95

strict toes to bar

Published on by crossfit reflexion.