June 23, 2017
by Alex EtzenXS CrossFit – General CrossFit
Weightlifting
Pause Front Squats (3 x 3)
Work up to a heavy set of 3 with a 3 second pause at parallel for each rep
Skill-work
3 Position Clean (5 x 1)
High Hang + Knee + Floor
Okay to drop the bar after the first 2 reps in the complex.