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
.
Alternating Single-Arm Banded Pull-Downs x 20 reps
Kang Squat x 5 reps

Two sets of:
200′ Farmers Carry
Broad Jump x 10 reps

Weightlifting

Snatch (6 X (1+1))

Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Snatch

Build in weight over the course of the six sets

Metcon

Metcon (Time)

Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 12/10 Assault Bike
Station 2: 10 Burpee Box Jump/Step-Overs (24/20″)
Station 3: 10 Alternating DB Snatch (35/20)

At the 15:00 mark…

Complete for time:
20/18 Assault Bike
25 Burpee Box Jump-Overs
25 Alternating DB Snatch
20/18 Assault Bike