CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

Two sets of (nasal breathing only)

400 Meter Run

20 Second Hang from Pull-Up Bar

Empty Barbell Front Squats x 10 reps

Empty Barbell Press x 5 reps

Weightlifting

Front Squat (4×4)

Four sets of:

Front Squat x 4 reps @ 75%

Rest as needed

Push Press (4×6)

Four sets of:

Push Press x 6 reps @ 75%

Rest as needed

Metcon

Metcon (Time)

For time:

1000 Meter Row

Followed immediately by…

Five rounds of:

6 Strict Handstand Push-Ups

3 Hang Squat Cleans @ 75% of 1-RM

Followed immediately by…

1000 Meter Row
Time cap: 20:00