CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
Warm-up (No Measure)
Three sets of:
15/10 Calorie Assault Bike
Rest 30 seconds
6 Double Dumbbell Squats (35/25 lbs)
Rest 30 seconds
Weightlifting
Tempo Back Squat (1X3, 2X2, 2X1)
Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Metcon
Metcon (2 Rounds for time)
For time:
Run 400 Meters
10 Chest-to-Bar Pull-Ups
Run 400 Meters
30 Pull-Ups
Run 400 Meters
When the running clock reaches 20:00…
For time:
Run 800 Meters
15 Ring-Dips or Stationary Dips
Run 800 Meters