CrossFit Workout of the Day

1. Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

2. “Four Loko”
E4MOM for 20 Minutes
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

3. Extra Work: Push Press Complex
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

*Pause 2 Seconds in Dip*