CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm Up (No Measure)

3 Rounds of…

200m Jog

12 Single Kettlebell Romanian Deadlifts

12 (6 per side) Suitcase Lunge

(Increase effort each round)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

40/30 Calories of Assault Bike

40 Double Kettlebell Deadlifts (24/16 kg KBs)

40 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

40 Double Kettlebell Deadlifts (24/16 kg KBs)

40/30 Calories of Assault Bike

800 Meter Run

Goal < 25 minutes
Timecap – 30 minutes

FITNESS:

For time:

600 Meter Run

30/20 Calories of Assault Bike

30 Double Kettlebell Deadlifts

30 Walking Lunges with Farmer’s Carry

30 Double Kettlebell Deadlifts

30/20 Calories of Assault Bike

600 Meter Run

Goal < 25 minutes
Timecap – 30 minutes