5 rounds
- 3-5 x Weighted Dips
- Rest 30 seconds
- 3 x Pistol Squats per Leg
- Rest 60 seconds
Then 3 rounds of Overhead Squats
- 10 x @ Air/PVC
- 5 x @ 45lbs
- 3 x @ 65lbs
- 1 x @ 75lbs
Then for time 21-15-9 of (Crossfit Mainsite WOD from Nov 18, 2018).
- Overhead Squats @ 45lbs/Empty Bar
- Box Jumps
Results: For the Weighted Dips did rounds 1-3 with 30lbs, 4-5 @ 45lbs. Metcon in 5:06.