Read more about our response to Covid-19 HERE

SATURDAY, 8/28/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 – Prone Walk-Outs x 5 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Burpee Broad Jumps x 3-5 reps


Metcon (Time)

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

20 Dumbbell Hang Cleans (50/35 lbs)

(rest station)

10 Bar Muscle-Ups (or 10 Strict Pull-Ups)

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.