Post

11
JAN
2018

CF Friday 1-12-18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:00 ( change movement every min)

1: 12 Wall Balls

2: DB Box Step Ups

3: 5 Strict Pull Ups

Mobilize for push jerks

Metcon

Metcon (Weight)

Push Jerk

5 sets of 3 reps @ 85%

score is heaviest set of three

Metcon

Metcon (Time)

15-12-9

Power Snatch 115/75lbs

Sit Ups x 2

(30-24-18)

Extra Work

Metcon (AMRAP – Reps)

3 Rounds

:90 Max Box Jump Overs 24/20″

:30 Rest

:90 Power Snatch 95/65lbs

:30 Rest

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