Post

05
OCT
2017

Friday 10/6/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

High Knees Down

Butt Kickers Back

Lunges Down

Bear Crawl Back

Karaoke Down

Karaoke Back

-THEN-

w/empty barbell

2 Rounds

10 Hang Snatch

10 OHS

Stretch Shoulders and Hips for OHS

Weightlifting

Metcon (Weight)

OHS

5 sets of 4 @ 75-80%

Score is final weight lifted.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod

Alternate Rounds one person working at a time-

15min AMRAP

5 Thrusters 95/65

10 Sit Ups

15 Air Squats

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