3 Rounds x6 reps (3R+3L) 1-Arm DB/KB Overhead Squat @light to moderate weight
Scaling Option: May be modified to 1-Arm 1-Arm DB/KB “Waiter” Squats as needed.
e90s x7 - Overhead Squat
5x Barbell Overhead Squats
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 5-rep OHS weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.
@Home / No Barbell Option:
e90s x7 - 1-Arm Overhead Squat
6 (3R+3L) 1-Arm DB/KB Overhead Squat
**Start light and build gradually in weight if possible. Athletes new to this movement should stay at light DB/KB weights to maintain quality technique. May be modified to 1-Arm 1-Arm DB/KB “Waiter” Squats as needed.
100 Double Unders / 200 Singles
75 Double Unders / 150 Singles
50 Double Unders / 100 Singles
NOTES: Score Time. See link above or crossfit games fundraiser site (here) for movement standards and other scaling options.
10R/L Bulgarian Split Squats on Bench/box/couch, etc.
20 Jump Squats to 6” Target
Rest 90sec b/t rds