Seaward CrossFit – CrossFit
Overhead Squat (3-3-3-3)
Pause for 3 seconds at bottom
* Build heavier with each set
**Score heaviest set and note others in comments.
100 Overhead Squats 95/65
*There is a 7:00 cap on this workout. If an athlete get capped the score is 7:00 + the total number of reps not completed. For example, if an athlete gets 80 reps in the 7:00 timeframe the score is 7:20.
100 Overhead squats (75lbs/55lbs)
60 Overhead squats (light load)
*Use a very light load or PVC as needed. The athlete should be able to complete at least 10 reps in a row with their working weight, with the best possible form.