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

Grab a Light Band and Complete One Round of:

Row x 250 M

DB Thruster x 10

Run x 200 M

Chest-To-Bar Pull-Up x 6-8

Metcon

Gymnastics Conditioning (Time)

PERFORMANCE:

With a partner complete the following:

Two Rounds of each task:

1000/850 Meter Row

Rest 60 seconds

80 Dumbbell Thrusters (50/35 lbs)

Rest 60 seconds

800 Meter Run

Rest 60 seconds

60 Chest-to-Bar Pull-ups OR 20 Bar Muscle-Ups

Rest 60 seconds

FITNESS:

With a partner complete the following:

Two Rounds of each task, rest 1:00 between tasks, of:

Station 1 – 800/650 Meter Row

Station 2 – 80 Dumbbell Thrusters

Station 3 – 600 Meter Run

Station 4 – 60 Kipping Pull-ups OR 30 Strict Pull-Ups OR 60 Ring Rows

Time Cap: 40:00