Post

11
FEB
2018

CF 2/12/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

Bar Facing Burpees

Light Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

30 Air Squats

10 Power Cleans 155/105lbs

5 Bar Muscle Ups
Squats should be fast. PC steady. BMU in 2 sets or less. Goal is 3+ rounds.

Metcon

Metcon (No Measure)

Every 2:00 for 20 Minutes

12 Alt DB Snatch 45/35s

10 Burpees to a 6″ Target
Steady on the snatches. Push the pace on the burpees.

Extra Work

Metcon (Time)

Bike 500m x 8

Rest :60

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