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CrossFit – Sun, Sep 22

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm up

200 meter run

7 inchworm to pushups (chest touches the floor)

10 walking lunges

200 meter run

7 negative bench press empty bar

5 burpees

No win situation (Time)

For time

400m run or 30/22 cal bike.** no rowing**

100 bench press @ 60-70% bodyweight

Every break there is a penalty depending on your rep count:
If you finish and your reps is

0-30 = 400m run (30/22 cal bike)+ 5 burpees before restart bench

31-60= 300m run (20/15cal bike) + 7 burpees

61-89= 200m run (10/7 cal bike) + 9 burpees

90-99= 400m run (30/22 cal bike)

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