CrossFit Tri-County



Part 1

Overhead Squat

Perform a set every two minutes
Take the bar from the rack

Loading Guidelines:
Sets 1-3: Warmup sets, 40-60%
Sets 4-7: Working sets, 70-85%

Focus on controlled descent, solid overhead position
If new to this lift, keep weight light/moderate perform sets of 5
If unable to load the OH position, sub Front Squats

Wod: For time:
40 Wall Balls (20/14
30 Pull ups
20 Burpee Box Jump Overs (24/20)
30 Pull ups
40 Wall Balls