Post

01
DEC
2017

Saturday 12/02/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Row 10/8 cals

10 Pullups

Row 10/8 cals

20 Situps

Row 10/8 cals

30 Air Squats

Row 10/8 cals

Then

3 rounds

30 sec HS hold

30 sec bar hang

Metcon

Metcon (No Measure)

“Hang in There Pard’ner!”

24 min partner EMOM (Alternating work 12 rounds each)

Partner A will have one minute to complete the work below. While Partner A is doing their work, Partner B must hang from the pull-up bar. Any time they have remaining in the minute is rest. Switch places every minute.

5 Bar over burpees

3 G2OH 135/95
No dropping off! If partner drops, partner must restart movement sequence.

Masters/Scaled weight is 115/75


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