Part 1:
15 mins
Paused Front Squats
3 count pause in bottom: 5 X 3 @ 75%
Based on 1RM Front Squat
Rest 90 sec.
*Last did this on 11/17/15 @ 70% – Increase weight 5-10#

Part 2:
“CrossFit Open Prep/Conditioning”
For Time:
12 Thrusters (155/105)
9 Burpee Box Jump Overs (30/24)
6 Chest to Bar Pull-ups
12 Thrusters (135/95)
9 Burpee Box Jump Overs
6 Chest to Bar Pull-ups
12 Thrusters (115/75)
9 Burpee Box Jump Overs