By Garry Dubbs On Monday, October 09 th, 2017 · no Comments · In

Pandion Performance Center – CrossFit

Metcon (No Measure)

2x

6 Side Plank With Leg Raises

10 Monster Band Walks

10 Flexor Push Pulls

1 KB Front Rack Walk

Paused Front Squat (5 seconds in bottom, 12 second in top , Max)

drop to 83%

3×3 no pause

Metcon (Time)

12-9-6

Power Cleans 135/95

Front Squats 135/95

Deadlifts 135/95

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