Front Pause Squat:
2 Pause Front Squats x 5 sets @70% of 1RM
Weighted Strict Chin Up (Supinated)
3 Strict Weighted Pull-ups x 5 sets @65% of 1RM
21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Bike
(Women Calories: 16-14-12-10-8-6)
Front Pause Squat:2 Pause Front Squats x 5 sets @70% of 1RM Weighted Strict Chin Up (Supinated)3 Strict Weighted Pull-ups x 5 sets @65% of 1RM 21-18-15-12-9-6Hang Power Cleans (95/65)Calorie Bike(Women Calories: 16-14-12-10-8-6)
Vette City CrossFit 