Strength: 

20 minutes to find 1RM Overhead squat

WOD:  

3 rounds  

21 KB swings 70/55

15 box jumps 24/20

9 handstand push-ups  

 

Comp HW: 

For time

50 cal Assault Bike

800m row

800m run

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource