5×4 Pause Backsquat (:02 pause in bottom of 1st rep each set)
-RPE 7-9 on Sets
-2 weight changes
3 Intervals:
20/15 Cal row
20 Front Rack Walking Lunges (50/35-Single DB)
20 Push ups
-2min Rest
*Score is slowest time
5×4 Pause Backsquat (:02 pause in bottom of 1st rep each set)
-RPE 7-9 on Sets
-2 weight changes
3 Intervals:
20/15 Cal row
20 Front Rack Walking Lunges (50/35-Single DB)
20 Push ups
-2min Rest
*Score is slowest time
CrossFIt North Charleston 