Seaward CrossFit – CrossFit
ALL: Overhead Squat (8:00 to heavy single)
Unless you have a solid OHS, load is a zero priority and position is everything.
ALL: Metcon (AMRAP – Reps)
24:00 alternating EMOM
1 clean deadlift + clean pull @105-110%
3-5 strict ring dips
*score = weight x reps; the complex counts as 1 rep.