CrossFit Owasso – CrossFit
MisFit Deadlift (4×4)
Deadlift the prescribed sets and reps. Slow and controlled with good form.
Zero Bounce Deadlift @72.5-82.5% of 1RM
Metcon (AMRAP – Reps)
Every 4:00 for 20:00
20 Bar Facing Burpees
Max Reps of: 10m Shuttle Runs in time remaining
(Each 10m = 1 rep)
This is a steady 20:00 piece. Goal should be a steady, efficienct burpee pace and then the ability to find a solid running groove with the run. No rest between rounds.