workout of the day

Monday 180820

..

JBo

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140816.


Related:
The Overhead Squat: Simple Yet Nettlesome
The Legless Rope Climb


Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

CrossFit Courses - Aug. 13 - 20, 2018

CrossFit Level 2 Certificate Course - CrossFit Auckland, Auckland, NZ

CrossFit Level 1 Certificate Course - CrossFit B23, Barcelona, Spain

CrossFit Level 1 Certificate Course - CrossFit Bogota, Bogota, Colombia

CrossFit Level 1 Certificate Course - CrossFit Cervia, Cervia, Italy

CrossFit Level 1 Certificate Course - CrossFit Mayhem, Cookeville, TN

CrossFit Level 1 Certificate Course - RIG CrossFit, Dubai, UAE

CrossFit Level 1 Certificate Course - CrossFit Edwardsville, Glen Carbon, Il

CrossFit Level 2 Certificate Course - 810 CrossFit, Grand Blanc, MI

CrossFit Level 2 Certificate Course - CrossFit Hawaii, Honolulu, HI

CrossFit Level 1 Certificate Course - Skyline CrossFit, Houston, TX

CrossFit Level 2 Certificate Course - CrossFit Everyday, Kaohsiung City, Taiwan

CrossFit Level 2 Certificate Course - CrossFit Max Effort, Las Vegas, NV

CrossFit Level 1 Certificate Course - CrossFit Kuching, Kuching, Malaysia

CrossFit Level 2 Certificate Course - Reebok CrossFit Officine, Milano, Italy

CrossFit Level 1 Certificate Course - CrossFit Monrovia, Monrovia, CA

CrossFit Level 1 Certificate Course - CrossFit Morristown, Morristown, NJ

CrossFit Level 1 Certificate Course - CrossFit New West, New Westminster, BC

CrossFit Level 1 Certificate Course - CrossFit Ranch, Aromas, CA

CrossFit Level 1 Certificate Course - CrossFit Fit Farm, Omaha, NE

CrossFit Kids Course - CrossFit NCR, Ottawa, Ontario

CrossFit Level 2 Certificate Course - R CrossFit, Paris, France

CrossFit Kids Course - CrossFit X-Factor, Portland, OR

CrossFit Level 1 Certificate Course - CrossFit Pretoria, Pretoria, South Africa

CrossFit Level 1 Certificate Course - Go Piata CrossFit, Salvador, Brazil

CrossFit Level 1 Certificate Course - CrossFit Tarpon Springs, Tarpon Springs, FL

CrossFit Level 2 Certificate Course - Reebok CrossFit Heart and Beauty, Tokyo, Japan

CrossFit Level 1 Certificate Course - CrossFit Galiléô, Toulouse, France

CrossFit Level 2 Certificate Course - CrossFit Reignited ILM, Wilmington, NC