Post

12
NOV
2017

Monday 11/13/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Lat Smash on Barbell

-then-

AMRAP 6min

Run 200m

10 Floor Presses

Olympic Lifting

Metcon (No Measure)

Snatch

6 sets of 3 reps @ 75-80%

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest up to five min between rounds.

If bodyweight only allows a couple reps per round SCALE the weight!!!

Extra Work

Metcon (Time)

Row 200/150m x10

Rest :60
Time includes rest.

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