Wednesday.October 11.2017

WARMUP:
15/10 Calorie Row
20 Pike Shoulder Taps
10m crab walk
10 PVC Pause OHS
10 Pull-Ups

STRENGTH - Front Squat

5x5 + 5lbs from last week (20lbs total)

- superset with:
5 Bulgarian Split Squats each leg (use 2 DB or KB)


WOD (C)
3 Rounds

AMRAP 3
2 Ropes Climbs
15/10 Calorie Row
Max OHS (115/75)
- rest 3 minutes -

*Front Squat if OHS is an issue*

INTENT:
This is a take off of one the the events at the 2017 CrossFit Games.
The goal of each round is to get to the barbell with 1 minute minimum to perform the Overhead squats