Post

09
NOV
2017

Friday 11/10/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Pick 1:

Row 2K

Run 1mi

100/80 Cal Bike

Weightlifting

Metcon (No Measure)

Power Clean 4 sets of 1 rep

Clean Pull 4 sets of 1 rep

Clean Deadlift 4 sets of 1 rep

Heavier than last time.

Metcon

Metcon (Time)

Teams of 3

Row 75 Calories x 1

Rest 1:1

Row 60 calories x 2

Rest 1:1

Row 45 Calories x 3
****ONE ROWER****

Three athletes split calories.

Example: 75 cals= 25 a piece and then rest the total time it took to complete the 75.

Extra Work

Metcon (No Measure)

7 sets of 3 reps Pull Overs on Bar

FacebookTwitterGoogle+Share
comment : 0
About the Author

Leave a Reply

*