***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

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Front Squats 5 x 5 @ 65% w/ pause above parallel
*athletes will squat to full deph and on way up pause just above parallel for 2 second count hold and EXPLODE up. 

4 Rounds of:
8 Burpees
10 Front Rack alternating step-ups 20″,115/80, fx 95/65 scale to Rack Behind neck
12 Pull-ups, Fx: Ring Rows *No Bands!!!!
200 meter run
*everyone uses 20″ boxes

20 min cap