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CrossFit – Sat, Oct 22

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 70-80% effort

Over-Under Hip Opener x 3 reps in each direction

Two sets of: “Dumbbell Clean Warm-up”

Squeeze Dumbbell Romanian Deadlift x 6 reps

Single-Arm Dumbbell Hang Power Clean x 3 reps per side

Pause Push-Press x 3 reps per side

Metcon (Time)

In teams of four, complete three full rounds for time of:

Station 1 – 600/500 Meter Row

Station 2 – 20 Single-Arm Kettlebell Push Presses* + Front-Racked Kettlebell Hold

Station 3 – 30/20 Calories of Assault Bike

Station 4 – 20 Dumbbell Thrusters + Overhead Dumbbell Hold (35/25 lbs)
Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station. *24/16 kg – one in front rack, the other pressing; 10 reps each arm.


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