4 RFT: Run, Jerk, Pull

Front Squat - 3 x 10

Athletes will have 14 minutes working up to and completing:

3 x 10 Front squats @ 70%

WOD

4 Rounds for time

Run 400m
7 Push jerks (155/105)
14 Pull-ups

*Athletes will have the option to add an additional round to increase intensity if their coach agrees. The time cap will remain the same. There will be an 18 minute time cap on today's metcon.