Overhead Squat, Clean Deadlift, Clean Pull, Toes to Bar 06.15.2016

Seaward CrossFit – CrossFit

ALL: Overhead Squat (8:00 to heavy single)

Unless you have a solid OHS, load is a zero priority and position is everything.

ALL: Metcon (AMRAP – Reps)

24:00 alternating EMOM

even minutes:

1 clean deadlift + clean pull @105-110%

odd minutes:

3-5 strict ring dips

*score = weight x reps; the complex counts as 1 rep.

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