CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm Up (No Measure)

200m Jog

10 Box Step Ups

8 Muscle Cleans

200m Jog+

10 Burpee Box Jumps w/ Step Down

8 Power Cleans (light)

200m Run

10 Burpee Box Jumps at Workout Pace

8 Power Cleans (Moderate)

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Four Sets for times of:

400 Meter Run

16 Box Jump (24″/20″)

8 Power Cleans

400 Meter Run

Rest 2 Minutes after each set.

FITNESS:

Four Sets for times of:

400 Meter Run

16 Box Jump (24″/20″)

20 Kettlebell Swings

400 Meter Run

Rest 2 Minutes after each set.

Goal < 5 minutes per set
Cap – 6 minutes per set

Post your times for each of the four sets.