Pause Back Squats

CrossFit FTM – CrossFit

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Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (EMOM 5×2@ 70% of 1rm)

These are **Pause Squats**

2 Full Second pause at Rock Bottom Position

DB Incline Press (5 x 5 *heavy* Reps)

DB Incline Press using a Med Ball for body Position*
EMOM

Handstand (3 x 30 Seconds)

Metcon

Metcon (Time)

For Time (11 min cap)

1K Row

50 Burpees

25 Thrusters 96/65 lbs