November 02, 2016
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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.
