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

Two Rounds of:

5 Inchworm walk out + pushup

10 alternating shoulder taps

10 squat jumps

10 alternating lunges

Specific Warm Up

With an empty barbell-

5 deadlifts

5 front squat

5 push press

5 push jerk

Metcon

Get A Grip (CFO) (Time)

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.