WOD

Overhead strength

Escapist CrossFit – CrossFit


Weightlifting

Front Squat (5-4-3-2-2-1)

Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 12

8 front squats (60/45)
12 KB swings (24/16)

pause 3 minutes

10 minute to find 1 RM

Shoulder to OH