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
