Wednesday- After Party

CrossFit 

Tempo Pausing Back Squat5 Sets of 2 
7 Seconds Down. 3 Second Pause.

1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50’s/35's)

After Each Round: 30 Double Unders

Sweat-X

3 Rounds of:
10 ea. DB Bent Over Row
20 Banded Pull-a-Parts

15-12-9 of:
Calorie AirBike
Plate Ground to OH
Burpee to Plate
*you go, I go partners