CrossFit – Mon, Mar 23
Hero WOD #7 of our 12 Heroes Challenge is Monday 3/23.
Performance
Overhead Squat (3,2,1)
Fitness
Front Rack Reverse Lunge (8 Reps every 2:30 x 3 Sets)
Coach’s Notes: Not alternating. 4/side. Go heavier than 2 weeks ago.
Josh (Time)
For time:
21 overhead squats
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups
F: 65 lb
M: 95 lb
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
https://www.crossfit.com/workout/2007/02/26#/comments
Coach’s Notes: This is Hero WOD #7/12! Make sure to sign-in and record your score. 15:00 Cap on today’s Workout.
Scaling Options:
OHS: Scale to Front Squats
Pull-ups: Banded pull-ups or Ring Rows. May also scale volume to 21-15-9.
Coach’s Notes: Complete a set every 2:30. Start around 77% of 1RM and build to 85-88%.