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CrossFit – Sun, Jun 4

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
.

At increasing intensity (get REALLY warm):

800 Meter Run

50/35 Calorie Assault Bike

500 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Weightlifting

Thruster

Every minute, on the minute, complete:

Thruster x 1 rep

The weight increases every minute until you hit your heaviest Thruster for today. Weights are below:

Men start at 95 lbs and increase every minute by 10 lbs to 135 then add 5# every minute

Women start at 65 lbs and increase every minute by 10 lbs until 95 lbs, then increase in weight by 5 lbs every minute

Metcon

Metcon (Time)

Complete as many reps as possible in 3 minutes of:

20/15 Assault Bike Calories

30 Wallball Shots 20/14 10’/9′

20 Toes to Bar

30 Box Jumps 24/20

20 Pull-Ups

30 Burpees

20 Shoulder to Overhead 115/75

Rest 60 seconds and then . . .

Complete as many reps as possible in 6 minutes of:

20/15 Assault Bike Calories

30 Wallball Shots

20 Toes to Bar

30 Box Jumps

20 Pull-Ups

30 Burpees

20 Shoulder to Overhead

Rest 2 minutes and then . . .

For time:

20/15 Assault Bike Calories

30 Wallball Shots

20 Toes to Bar

30 Box Jumps

20 Pull-Ups

30 Burpees

20 Shoulder to Overhead

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