Omnis CrossFit – CrossFit
Paused Front Squat (3-3-3)
Strict Pull-Up (3×5-10)
Full range of motion pull-up without kipping. Start with arms fully extended and end with chin over the bar.
Immediately after each squat perform a set of 5-10 strict pull-ups. Scale to using a band of doing as many without the band, then finish with a band.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Thrusters, 95/65
8 Thrusters, 95/65
If you finish you start back over at 10
Each round is 60 total reps