Thursday - CrossFit


Farmer's Carry (50 Ft max load)


Metcon (Time)

3 rounds for time
25 wall balls 20/14
15 Overhead Squats 95/65


Wall balls
- Performed in sets no less than 15-10. If able to perform 25 or more unbroken from the start then scale up, unless the weight is already Rx.

Overhead Squat

In sets of 8/7 or unbroken. This should be a relatively a light weight. If mobility is an issue for this movement scale to a overhead walking lunge or a front squat.

Dan Shrum