Performance

Pause Back Squat 5 x 5 – work up to a heavy set of 5. 3 second pause in the bottom

8 Min AMRAP

9 Box Jumps 30/24”

6 HRPU

3 Front Squat 50/35kg

Fitness

Pause Back Squat 5 x 5 – work up to a heavy set of 5. 3 second pause in the bottom

8 Min AMRAP

9 Box Jumps 24/20”

6 Push Ups

3 Front Squat 35/25kg

BASICS

Bar Position for Squats

15.4 AT 1PM – NOTE TIME CHANGE

Come join us at 1pm for the announcement of CrossFit Games open Workout 15.4. What will it be this week?