20140819

BBG: 4X5 Pause Front Squats 1@ 155 3@ 185– (STRICT 3 second pause in the bottom at absolute bottom depth) Fn#K, that's hard. Conditioning: 3 Rounds of: 50 DU 30 Plate OH Walking Lunge (45/25) 20 Burpees to a plate Rest|work ration of 1:2 5:00 end of #1, 12:47 #2, 21:26 total time

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At the old HQ, CrossFit MECCA in 2007