SUNDAY, 12/20/2020

CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Row @ easy pace

5 Wall Walks

2 Minutes Row @ medium pace

2 Wall Walk

then…

Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps

For 60 seconds, perform one set of:

Reverse Snow Angels x max reps (FAST)

Weightlifting

Push Jerk (1×1, 5×6)

Spend 8-10 minutes of build to 75% of your Power Jerk

and then …

Every minute, on the minute, for 5 minutes:

20 Double-Unders

6 Power Jerks

35-49: 125/85 lbs

50-54: 105/75 lbs

55+: 95/65 lbs

Metcon

Metcon (Time)

For time:

50 Thrusters (20/15 kg barbell)

40 Calorie Row

30 Burpees

20 Box Jump (24/20″)

10 Ring Dips

20 Box Jump (24/20″)

30 Burpees

40 Calorie Row

50 Thrusters

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