New River Gorge CrossFit – CrossFit

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PAUSING FRONT SQUAT COMPLEX

Build to a heavy complex:

1 Pausing Front Squat

1 Front Squat
Pause for 3 seconds in the bottom of the first rep.

FITNESS:

1 pausing goblet squat

1 goblet squat

Metcon (Time)

“Four Loko”

On the 4:00 X 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (155/105)
Score is the slowest of the 5 rounds.

FITNESS

-40 singles instead of double unders

-Goblet Squats (35/18)