CrossFit Owasso – CrossFit
Warm-up (No Measure)
Couch stretch 1 min each side.
Pigeon stretch 1 min each side.
Partner MB relays.
One handed carry, 10 wall balls run back and partner goes. Left hand down, right hand back.
20 MB Partner twists
15 MB Partner sit-ups
10 MB Partner squat throws
30 minute partner EMOM. Partners switch every minute. Go thru total movements in order. Work 1 min, rest 1 min. Reps accumulate.
200 DUs (2 singles = 1 DU)
50 cal row
50 wall balls 20/14
40 box jumps 24/20
40 Push Press 95/65 (dropped bar 5 burpee penalty)
40 cal row
400 singles (NO DUs)
Score is time. If not completed, score is 30 mins +1 sec for every unfinished rep.
Opt.: Nutrition Challenge WOD #3 (Time)
1.5 mile run for time
You may choose to do this instead of Metcon.