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
.

Increasing pace as you go:

Row x 2 minutes

Dive Bomber Push-up x 10 reps

Row x 90 seconds

Air Squat x 15 reps, on final rep hold bottom squat position for 15 seconds, and if possible, hold arms overhead during this 15 second hold

Row x 60 seconds

Broad Jump x 5 reps

Two sets of:

Barbell or Dumbbell Front Squat x 10 reps

Barbell or Dumbbell Romanian Deadlift x 10 reps

Metcon

Max’s Castle (10 Rounds for weight)

PERFORMANCE:
Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans

Note loads successfully lifted and sum them for your total score

FITNESS:
Every 3 minutes, for 30 minutes (10 sets) for times:
300/250 Meter Row
12 Burpees onto 2″ Plate