CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Metcon
Metcon (10 Rounds for weight)
PERFORMANCE:
Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans
Note loads successfully lifted and sum them for your total score.
FITNESS:
Every 3 minutes, for 30 minutes (10 sets) for times:
300/250 Meter Row
12 Kettlebell Swings
9 Goblet Squats
6 Push-Ups