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CrossFit – Sat, Nov 30

CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

Two Rounds:

Sampson Lunge x 100 Feet

Banded Triceps Push Down x 10

Hawaiian Squat x 8 / Side

Banded Wide Grip Strict Pull-Up x 3-5 @ 51X2

Banded Squat Rocks x :45

Specific Warm-Up (No Measure)

200 M Run

3-5 Strict Pull-Ups

8 Push-Ups @ 10X1

12 Alternating Pistols or Cossack Squats

200 M Run

Death by Bodyweight (Time)

Full Effort (Performance)

For time:

800 Meter Run

immediately followed by…

Five rounds of:

8 Strict Pull-Ups

16 Push-Ups @ 10X1

24 Alternating Pistols or Cossack Squats

immediately followed by…

800 Meter Run

Goal < 30:00
Time Cap = 35:00

Full Victory

For time:

800 Meter Run

immediately followed by…

Five rounds of:

4 Wall Walks

15 Sit-Ups

20 Cossack Squats

immediately followed by…

800 Meter Run

Goal < 30:00
Time Cap = 35:00

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