“Red, White, and Blue, It’s the OPEN Debut!”
Take the CrossFit Judges Course HERE!
Conditioning:
15/12 Calories biked
12 Double dumbbell deadlifts (2 x 50/35)
9 Double dumbbell hang cleans
6 Double dumbbell shoulder to overhead
4 Rounds for time
(12:00 cap)
Strength:
Pause Front Squat*⇒ Front Squat
1 Pause Front Squat ⇒ 5 Front Squat @ 70% of 1-rm front squat
1 Pause Front Squat ⇒ 3 Front Squat @ 75%
1 Pause Front Squat ⇒ 1 Front Squat @ 80%
1 Pause Front Squat ⇒ 1 Front Squat @80%
For quality
*2 second pause in the bottom of squat
Post results and experiences to comments