CrossFit08844

16 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
3x 10 Overhead Squats (PVC), 3x3 C2B Pull Ups
Kipping Pullup Progression b/w sets
10 Overhead Squats - Empty Bar (31X1 tempo)

Part 1

Overhead Squat (31X1 tempo)
Build to a 3 rep max in 20 minutes
45,55,65,75,85,95

Part 2
10 min cap
15-12-9-6-3 reps for time:
Overhead Squats (65#)
C2B Pull Ups

Result = CAP + 2 reps

RomWod