CrossFit Workout 4.4.24

Chest supported row
3×8–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week

superset with
3×2:00 amrap pushups 1 sec pause at the top and bottom each rep
10:00 AMRAP
6 pullups
9 air squats
12 kb snatches (total) purple/blue
150 run

quarterfinals chest to bar and goblet squats
staging: air squats and kb snatches in the middle
leave a lane to run through
spot to spot on the 150s


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