Post

13
NOV
2017

Tuesday 11/14/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

3:00 of Glute Activation

then

3 Rounds w/ empty barbell

10 Jumping Lungs

10 Good Mornings

:45 OHS Hold

Weightlifting

Metcon (No Measure)

Back Squat

Work up to a heavy single around 90%

-then-

5 sets of 3 @ 85%

Metcon

Metcon (Time)

10 Rounds

3 Power Cleans 185/125lbs

15 Wallballs 20/14lbs

***15min time cap***
Push hard during the wallballs.

Extra Work

Metcon (No Measure)

5 Rounds

20 Shoulder Taps

Freestanding HS or Nose and Toes position

Rest as needed

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