Front or overhead squat

Front squat or overhead squat 5 x 3 ascending
(5 second pause in the bottom of first rep)

‘The Fray’ For time CAP 20

800m run
30 CTB pull ups
30 Front or overhead squats 50/35k
400m run
15 CTB pull ups
15 Front or overhead squats 50/35k

For run: 2000m bike, 1000m row (800)
1000m bike, 500m row (400)

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