CrossFit WOD, June 24, 2020


Pause Back squats (4×4)
Perform back squats, with a 2-3 second pause in the bottom of each rep

Four sets of 4 means all sets should be pretty close to the same weight. Take 15 Min to find your working weight, low reps and sets means higher weight.
Practice breath for the lift to maintain tension in the bottom of the squat.

Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
400m Run with wall ball 20/14
15 Wall Balls 20/14

Goal is 3-5 Rounds