Front Squat + Gymnasty

CrossFit Pampa – CrossFit

Paused Front Squat (2 reps EMOM for 8 minutes.)

3 second pause at the bottom of squat. Same weight across all sets.

skill: Metcon (No Measure)

3 rounds on the rings:

Pull to inverted hang

Skin the cat

Lower to deadhang

3 strict toes-thru-rings

rings: Metcon (AMRAP – Reps)

4 sets:

60% of your max rep muscle-ups

straight into

max rep ring pull-ups
Record your total ring pull-ups. Can’t do muscle-ups? Toe-nail MU’s into ring rows.