CFW Comp Day 1

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Strength
Front Squat
5×3
1st squat 3 sec pause, 2nd squat 2 sec pause, 3rd squat 1 sec pause

Rx WOD
AMRAP 8
3-6-9-12…
HSPU
Power Clean (135/95)

Scaled WOD
AMRAP 8
8 Push Press (95/65)
12 Power Clean (95/65)