Main – CrossFit
Overhead Squat (5-5-5)
in 15 minutes perform 3 heavy sets of 5 reps attempting a 3 rep max if feeling good. Take weight from the rack. Does not include warm up sets. Record single heaviest set.
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
8 manimals 45/25
8 strict pull-ups
8 strict hspu (ab mat)
Modify strict pull-ups with band of jumping negatives. Modify hspu with plates stacked under ab mat.