CrossFit WOD, January 15, 2020

Workout of the Day: Wednesday, 15-January-2020

Free 1st Time Tryout for Friends Saturday’s 8:30am
Pausing Front Squat Complex (Build to a Heavy Complex:)
1 Pausing Front Squat
1 Front Squat

* Two movements in our front squat complex, which comes from the rack
* We’ll pause for 3 seconds in the bottom of the first rep
* There is no pause on the second rep
* Build to something heavy for the day with solid mechanics
Metcon (Time)
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

* Your score is the slowest score of the 5 rounds