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MONDAY, 10/28/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats


10-15 minutes on skill work of your choice.

Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.


Metcon (Time)


For time:

50/35 Calories of Assault Bike

400 Meter Run

40 Deadlifts (185/125 lbs)

400 Meter Run

30 Power Snatches (95/65 lbs)

400 Meter Run

20 Thrusters (95/65 lbs)

400 Meter Run

10 Bar Muscle-Ups


For time:

50/35 Calories of Assault Bike

400 Meter Run

40 Single Kettlebell Sumo-Deadlifts (heavy)

400 Meter Run

30 Alternating Single-Arm Dumbbell Snatches

400 Meter Run

20 Dumbbell Thrusters

400 Meter Run

10 Strict Chest-to-Bar Pull-Ups

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