CrossFit South Bend

20 minutes to establish Push Press 1rm

B.

18 Minute Cap

Run 800m
20 Shoulder to Overhead 165/105 (Pulled from floor)
Run 800m
20 Front Squats 165/105 (Pulled from floor)

Note:

If you HAVE to scale anything to make the cap for today, scale the run. I want challenging weights being used for the STO and FS.

With that being said, use a heavy but intelligent weight for your STO and FS, If the weights prescribed are more than 75% of your 1rm for either lift, be wary.

The transition from the Push Press 1rm to the Workout should be no more than 7 minutes, your shoulders should be well warmed up from the PP. Throw your warm up sets for the wod into your Push Press warm up sets, meaning we should see you Front Squatting and Hitting some Overhead variations during the beginning of your WU sets.