CrossFit Coal – CrossFit
Weightlifting
Pausing Overhead Squats (1x1x1x1x1x1x1)
Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#