A. Pause Front Squat – Heavy Single; pause 2 seconds at bottom
**If you are new to CrossFit complete 3 sets of 10 front squats, the weight should be moderate, focus on positioning not weight. Find something that challenges you without sacrificing form
B. Front Rack Double KB walking Lunge – 50 feet x 3 Sets, make it tough, share weight
*If two KB are too heavy use a single kettlebell
**Rubber mats are 6 feet long for reference
Run 200(to the street not around the tree)
Rest :60 Sec