CrossFit Winston Salem Tuesday

8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.

14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.

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