Warm up: 10 minutes
Strength 20 Minutes
| Overhead Squat |
| Work up to 5 rep max OHS weight |
| 5 – 5 – 5 – 5 (3 or 4 sets), then |
| 4 – 4 – 4 – 4 (at 5 Rep OHS max) |
Metcon: 20 Minutes
| 5 Rounds for Time |
| 12 x Chest to Bar Pull Ups |
| 12 x Wall Ball (20# / 14#) |
| 12 x Box Jumps (24″ / 20″) |
Shogun CrossFit 