Crossfit WOD - "Jailbreak"

PAUSE FRONT SQUAT On the Minute x 10: 1 Pausing Front Squat

There are two pauses in today’s squat: Parallel Bottom Position

Set #1, 1 Rep @ 45% of 1RM Front Squat Set #2, 1 Rep @ 50% of 1RM Front Squat Set #3,  1 Rep @ 55% of 1RM Front Squat Set #4,  1 Rep @ 60% of 1RM Front Squat Set #5,  1 Rep @ 65% of 1RM Front Squat Set #6,7,8,9 and 10, 1 Rep @ 70% of 1RM Front Squat

“Jailbreak” Part #1 AMRAP 10: 3 Bar Muscle-Ups 5 Front Squats (165/110) 7 Burpee Box Jump Overs (24/20)

-- Rest 2:00 --

“Jailbreak” Part #2 35 Burpee Pull-Ups for Time