A) Pause front squats 5 sets x 3-4 reps @ 4111; R2-3M
*Use heavier weight than last week for all sets.

B) CrossFit Open WODs 11.6 & 12.5
AMRAP in 7 minutes following the rep scheme below:
– 3 Thrusters (100/65 lbs)
– 3 Chest-to-Bar Pull-Ups
– 6 Thrusters
– 6 Chest-to-Bar Pull-Ups
– 9 Thrusters
– 9 Chest-to-Bar Pull-Ups
etc… continuing to increase by 3 reps every set

rest until 12 min then…

For time:
– Run 400m
– 30 burpee over the barbell
– Run 400m