WOD

Monday 3rd November 2014

Main – CrossFit

SKILL

Warm up the Overhead squat with a PVC pipe

Using an empty barbell complete

3 sets, 3 reps with a 2 second pause in the overhead squat then warm up to the weight in the WOD

WOD

AMRAP in 3 minutes, of:

– 10 Overhead squats (30kg/45kg)

– 10 Box jumps (20”/24”)

(Rest 1 minute)



AMRAP in 3 minutes, of:


– 12 Overhead squat


- 12 Box jumps


(Rest 1 minute)



AMRAP in 3 minutes, of:


– 14 Overhead squats


– 14 Box jumps



SCALING


Reduce weight

Reduce height

Metcon (Weight)