Post

04
JAN
2018

Friday 01/04/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Bike/Row

5 Rounds

:20 Hard

:40 Easy

then

15 Light Push Jerks w/ empty barbell

mobilize and go over Push Jerk technique

Weightlifting

Metcon (No Measure)

Push Jerk

5 sets of 4 @ 80%

Metcon

Metcon (Time)

For Time

40 Wallballs 20/14lbs

120 Double Unders

10 Bar Muscle Ups

120 Double Unders

40 Wallballs

Time Cap: 15:00

Double the amount of singles.

*** add reps not completed in seconds***

Extra Work

Metcon (Weight)

Squat Snatch 4 sets of 5 @70-75%

Jog 800m or Row 1000m for Rest between sets

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