September 12, 2012
CONGRATS TO THE ORIGINAL RXD FAMILY
Donn, Kyra and Matt recently celebrated their one-year CrossFit RXD Anniversary.
We are so happy to have them as part of OUR RXD FAMILY.
Pause Front Squats
5 x 3 reps of pause front squats.
Perform a front squat and hold the very bottom of the squat for THREE FULL SECONDS, then stand up.
No cheating here. For best results have your training partner count your three seconds.
Weight: GO AS HEAVY AS YOU CAN!
Four rounds for time of:
6 Box Jumps (30/24)
12 Chest to Bar Pull-ups
24 Overhead Squats (65/45)