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Warm-up (No Measure)

4 rounds
10 air squats with pause at the bottom
25 ft. bear crawl
25 ft. inchworms
10 pass thru’s

Paused Front Squat (Work to a heavy 3RM then 80% of #RM for 3 x 3 )

Make sure it is a solid 1….2…..3…. count at the bottom of the squat. If you need another athlete to count for you, please do.

Metcon (Time)

10-9- 8-7-6-5-4-3-2-1

Sit Ups
Overhead Squats (95/65)

*each dash represents 20 double unders

Cap 14 minutes