BayWay CrossFit – CrossFit

Weightlifting

Overhead Squat (7 x 2 – Tempo – 3s down + 1s in bottom – building )

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12:

2 Rounds:

6 OHS 95/65

6 BJO 24/20

——

2 Rounds:

12 OHS

6 BJO

—–

2 Rounds:

18 OHS

6 BJO

——

ect…
the total time you have is 12 minutes. each set is 2 rounds long. after you finish 2 rounds you start the next set which is increasing the ohs by 6 reps.