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
