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CrossFit – Sat, Dec 3

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Row x 3 minutes at conversational pace

Two sets of:

Bear Crawl x 25 feet forwards, 25 feet backwards

V-Up x 10 reps

Air Squat x 10 reps

Two sets of:

Kip Swing x 10 reps

Pike Handstand Push-up x 10 reps


Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Goblet Squats (32/24 kg)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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