CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
Three rounds at 70-80% effort of:

10/7 Calorie Machine of Choice

10 Bicep Curl + Press per arm (light)

10 Wide Stance Goblet Squats

Bar Complex:

3 Bent-Over Barbell Rows

3 Muscle Snatchs

3 Overhead Squats

Weightlifting

Back Squat (6X3)

Every 2 minutes, for 12 minutes (6 sets):

Back Squat x 3 reps

Focus on moving as explosively as possible on all reps.

Metcon

Metcon (Time)

For Time:

15 Power Snatches (95/65 lbs)

20 Burpee Box Jump Overs (24/20”)

15 Toes-to-Bar

6 Rope Climbs OR 24 “towel” pull ups

15 Toes-to-Bar

20 Burpee Box Jump Overs

15 Power Snatches