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WEDNESDAY, 10/27/21

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:

200 meter run

30 seconds rest

THEN…

Static Hang x 60 seconds (accumulate time if needed)

DB Squat Cleans x 5

Burpees x 5

Wall Slides x 5 @ 3131

DB Squat Cleans x 5

Burpees x 5

Pec Activation x 60-90 seconds

DB Squat Cleans x 5

Burpees x 5

Metcon

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
(50/35 lb DBs)

*Compare results to January 29, 2021.

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