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SATURDAY, 7/2/22


MONDAY, 4th of JUly
8:30 am class ONLY
CLOSED rest of day

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Run x 800 meters

Row x 500 meters

Perform these efforts at a light and sustainable pace, nasal breathing encouraged

Two sets of:

Wall Walk x 2 reps

Kneeling Banded Lat Pull-Down x 20 reps

Two sets of:

Kip Swing x 6 reps

Dumbbell Goblet Squat x 6 reps


Metcon (Time)

In teams of two, complete the following for time:

2000 Meter Relay Row

1600 Meter Relay Run

120 Single-Arm Dumbbell Thrusters (50/35 lbs)

80 Toes to Bar

40 Strict Pull-Ups

20 Wall Walks

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

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