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CrossFit – Sun, May 26

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Three rounds at ascending effort of:

10/7 Calorie Row


10/7 Calorie Echo/Assault Bike

100 Foot Farmer Carry


Round 1: 15 Ring Rows

Round 2: 8-10 Strict Pull-Ups

Round 3: 10 Burpee Pull-Ups


Metcon (3 Rounds for reps)

36 Minute EMOM:

Every minute, on the minute, for 36 minutes (6 sets of):

Station 1: 200 Foot Shuttle Run (25 foot increments) + Max box jumps

Station 2: Rest

Station 3: 6-8 Ring/Bar Muscle Ups/chest to bar pull ups + Max Calorie Row

Station 4: Rest

Station 5: 12-15 Toes to Bar/v-ups + Max Calorie Echo/Assault Bike

Station 6: Rest

Record your reps and calories separately. Use “Set 1” to record your Box Jump reps. Use “Set 2” to record your row calories. Use “Set 3” to record your bike calories.

*Score total reps for Box Jumps, Row, Bike

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