Part 1:
20mins
Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

@80% of 1RM

*keep the 7 sec pause in the bottom and 15 sec pause at the top for all reps and sets.

Part 2:
“CrossFit AGE GROUP ONLINE QUALIFIER”

21-15-9 reps for time of:
•Shoulder-to-overheads, 135 lb.
•Chest-to-bar pull-ups

Ages 16-17 and 35-54
•Men use 135 lb.
•Women use 95 lb.
Ages 14-15
•Boys use 95 lb.
•Girls use 65 lb.
Ages 55+
•Men use 95 lb. and perform chin-over-bar pull-ups
•Women use 65 lb. and perform chin-over-bar pull-ups