More Pause Front Squats + Murderous Metcon

Jul 10, 2017 | WOD

CrossFit ATR – CrossFit

Paused Front Squat (1RM)

7 seconds at bottom, 15 seconds at top- NO BELTS. 12 minutes.

Paused Front Squat (3×3 @ 83%)

7 seconds at bottom, 15 seconds at top, every rep- NO BELTS. Each set will be done every 3 minutes.

If this is your first time doing this, use 80%.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP of:

10 Assault Bike Calories

10 Unbroken Wall Balls (30/20)
Work Minimum: 4 Rounds. If you cannot achieve 4 rounds in 7 minutes, you will continue the workout until it is achieved.