CrossFit Moreland – CrossFit
Overhead Squat (Build to a heavy 3)
10:00 to build to heavy triple
Then, drop weight to 60% and complete 2 x 10
4RFT: (CAP 18:00)
30 Wall Balls 20/14
20 Toes to Bar
Use a fast but repeatable pace on the rower (there should be a significant drop off between rounds).
If you can go unbroken on the Wall Balls, do it. If not, look for 2-3 sets tops.
Start each set of Toe to Bar with a big chunk, then manage the reps to finish the 20.