220114

CrossFit Empire South – CrossFit

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Overhead Squat

Build up to a 5-rep overhead squat

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

3 overhead squats (115/75 lb)

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

– Continue adding 3 reps to the overhead squats each round.

– INTERMEDIATE –

AMRAP 10:

3 overhead squats (95/65 lb)

:30 double-unders

6 overhead squats

:30 double-unders

9 overhead squats

:30 double-unders

– Continue adding 3 reps to the overhead squats each round.

– BEGINNER –

AMRAP 10:

3 overhead squats (45/35 lb)

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

– Continue adding 3 reps to the overhead squats each round.

Cool Down

2 sets:

:30 doorway pec stretch / side

:30 pigeon stretch / side

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