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CrossFit – Fri, Oct 11

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

2 Rounds

Russian Step-Up x 8/Leg

Perfect Stretch x :45 / Side

Bottoms-Up KB Carry x :30 / Arm

Front Curl Squat x 10 (hold the kettlebell with two hands on the horns)

Practice Round with Workout Weight:

Calories of Assault Bike x 9/7

Box Step-Overs with Goblet Hold x 8

Single-Kettlebell Thrusters x 6

(hold the kettlebell with two hands on the horns)

Burpee Box Jump-Overs x 4

Metcon

Long Conditioning (Time)

Four rounds for time:

40/30 Calories of Assault Bike or Bike Erg

30 Box Step-Overs with Goblet Hold (24/16 kg)

20 Single-Kettlebell Thrusters (24/16 kg)

(hold the kettlebell with two hands on the horns)

10 Burpee Box Jump-Overs (24″/20″)

Goal < 36:00
Time Cap = 40:00

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