Omega CrossFit – CrossFit
Front Squat (4×5@50, 55, 60, 65%)
1 rep 5-7 second pause at the bottom
Between each set unbroken wall balls
L4 – 30
L3 – 25
L2 – 20
L1 – 15
Metcon (Time)
50 Air Squats
— Then —
3 Rounds
10 Front Rack Lunges
10 Burpees
— Then —
50 Air Squats