CrossFit WOD 8/24/17

Strength:
Pause Front Squat

Warm-up sets- No pause 1×10, 1×8, 1×6

Work sets- 3 sec pause in the hole
5 sets x 3 reps 

**focus on good posture while in the hole and when coming out the hole. Lead with chest and elbows not your butt. 

WOD:
AMRAP in 20 min of:
30 KB Swing (70/53)(53/44)(44/35)
30 KB Front rack alt lunges
Run 400m

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