Strength/Skill

Overhead Squat

-practice, scaling, progressions

3-5 Sets of 5 reps (3131)

**emphasize excellent technique in prep for the WOD.

Conditioning

5 Rounds

500m Row or 1200/1000m Bike

15 Overhead Squats @ 95/65

Capacity Work

500m Row or 1200/1000m Bike

15 Double Dumbbell Front Squat

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource