Warm up
2 rds
90 seconds walking hip flexor
90 seconds walking hamstring
60 seconds wall squats
60 seconds front rack jerk grip sots press
Then
8 sets of 2 front squats
Rep one 5” pause at bottom of rep one
Workout
Amrap 12
12 front squats
12 toes to bar
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 