Post

12
OCT
2017

Test Week Day5 10/13/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

6 Rounds

:30 Goblet Squat Hold

:30 Max Reps Air Squat

:30 Rest

-mobilize for 1RM Front Squat-

Weightlifting

Front Squat (1RM)

Warm up well with larger sets of reps, then take three attempts to find 1RM

Metcon

Cycle 2 Test Week Day5 (Time)

For Time

40 Burpee Box Jump Overs 24/20″

30 Overhead Squats 115/75lbs

20 Bar Muscle Ups

10 Minute Cap

Extra Work

Cycle 2 Test Week Day5 Extra (No Measure)

40 Minute Run

Run out 20 minutes, Run back 20 minutes

Two part test:

Total distance covered

and

How close you get to the start point at the end

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