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Pause Front Squats

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CrossFit PFT – WOD

Pause Front Squats (12×2@70%)

30-45 seconds rest. Focus on speed on the way up.

Death Marches (2x Down and Back)

Metcon (AMRAP – Reps)

3 Rounds

1:00 Assault Bike

1:00 Rest

1:00 Wall Balls 20/14

1:00 Rest

Banded Glute Bridges (1×100 )

In as few sets as possible