Post

12
APR
2018

CF 4/18/18


CrossFit Owasso – CrossFit

Weightlifting

MisFit Back Squat (5 sets x 2 reps @90%+)

Dont skip leg day!

Metcon

Metcon (Time)

For Time (10 minute time cap)

100 Air Squats

3 Rope Climbs

50 Box Jump Overs 24/20″

3 Rope Climbs
Heats will most likely be necessary, you can stagger the start or set up teams and do it relay style, once an athlete finish the 100 squats the next person starts. The scale for the 3 rope climb should be 12 strict pull ups, we want to build that pulling strength.

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