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CrossFit – Fri, Oct 27

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

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