Post

06
NOV
2017

Tuesday 11-7-17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

20-15-10

Glute Bridges w/ light weight

Box Jumps w/ a step down

PVC Pass Throughs

Weightlifting

Metcon (No Measure)

Back Squat

Speed Work (slow down, fast up)

8 sets of 3 reps @ 65%

Metcon

Metcon (Time)

Run 800m

100 Wallballs 20/14lbs

Run 800m

***No time cap***
Pace the Wallballs and push the run!

Extra Work

Metcon (No Measure)

Lunge Hold

12 Rounds (6 each side)

:30 on :30 off

Alternate sides

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