Post

05
NOV
2017

Monday 11/6/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

3:00 of T-Spine Mobility

-then-

3 Rounds

10/8 Calorie Row

10 Light Hang Squat Cleans

Olympic Lifting

Metcon (No Measure)

Clean and Jerk

6 sets of 3 reps @ 72.5-77.5%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Climb the Ladder

2 Overhead Squats 95/65lbs

2 Handstand Push Ups

4/4, 6/6, 8/8, etc.
This is a high skill day, scale to preserve depth in the OHS.

Extra Work

Metcon (No Measure)

Strict CTB Pull Ups

12 sets of 5 reps

Rest as needed

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