Post

07
NOV
2017

Wednesday 11/8/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Mobilize Shoulders

-then-

AMRAP 6

4 Push Ups

8 PVC OHS

20 Double Unders

Weightlifting

Metcon (No Measure)

Push Press

4 sets of 2 reps @ 90%

Metcon

Metcon (Time)

10 Rounds

2 Bar Muscle Ups

8 Burpees to 45# plate

16 DB Overhead Squats 35/25lbs

(Alternate Arms Each Round)

Rest :30 between rounds

***Time is total time including rest***
Burpee= chest and thighs to floor then jump up on 45# plate.

Each round should take 1-1:30, scale appropriatley to achieve this time.

Extra Work

Metcon (No Measure)

Sled Push

Sprint – Light Weight

50ft’ x 8

Rest as needed

FacebookTwitterGoogle+Share
comment : 0
About the Author

Leave a Reply

*