Crossfit WOD – “Jailbreak”

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PAUSE FRONT SQUAT

On the Minute x 10:
1 Pausing Front Squat

There are two pauses in today’s squat:
Parallel
Bottom Position

Set #1, 1 Rep @ 45% of 1RM Front Squat
Set #2, 1 Rep @ 50% of 1RM Front Squat
Set #3,  1 Rep @ 55% of 1RM Front Squat
Set #4,  1 Rep @ 60% of 1RM Front Squat
Set #5,  1 Rep @ 65% of 1RM Front Squat
Set #6,7,8,9 and 10, 1 Rep @ 70% of 1RM Front Squat

“Jailbreak” Part #1
AMRAP 10:
3 Bar Muscle-Ups
5 Front Squats (165/110)
7 Burpee Box Jump Overs (24/20)

— Rest 2:00 —

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time

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