Main – CrossFit
– Spend 10-15 minutes going through the Overhead squat with a PVC Pipe.
– Spend 10 minutes working to a weight for the WOD.
If you are not doing RXD in the overhead squat for the WOD you should try to do 90%-95% of the weight you just lifted.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes, of;
– 60 Bar-facing burpees
– 30 Overhead squat (40kg/55kg)
– 10 Muscle-ups
Bar-facing burpees = Facing the barbell. Complete a burpees then do a 2-footed jump over the bar. Skips over the bar do NOT count