WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Overhead Squat (3 Rep Max (paused))

*** TYPO – should be 5 RM***

All reps paused 2 seconds in the bottom

Work from rack. Warm up with bar and build to heavy set of 5.

Scale if mobility does not allow for full ROM or stay with pvc/light weight for technique work only. Sub front squat instead if needed.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
** 20 minute time cap **

* Compare to 06/14/17

OHS are from floor!

Scaling Options:

Row 500m

OHS (80/55) or scale to front squats for full ROM

OR

Scale to 3 rounds

Address:

Gym permanently closed

Phone Number: