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
.

Three rounds of:

Row x 200m

Dumbbell Kang Squat x 10 reps

Dumbbell Push Press x 5 reps, right into

Dumbbell Waiter’s Carry x 50 feet per side

Kip Swing or Ring Swing x 10 reps

Metcon

Right on Time (6 Rounds for time)

PERFORMANCE:
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run

FITNESS:
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Dumbbell Push Presses
10:00 – 30 Strict Pull-Ups
15:00 – 75 Goblet Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run
*EACH INTERVAL WILL BE SCORED FOR A TIME