4.10.19
/WOD
Metcon
10 min EMOM
O: 5-7 Strict Pull-ups
E: 5-7 Ring Dips
RX+: 4 Ring or Bar Muscle-ups each minute
Metcon
10 min AMRAP
10/7 Cal AAB
15 KB Swings @ 53/35
WOD
Metcon
10 min EMOM
O: 5-7 Strict Pull-ups
E: 5-7 Ring Dips
RX+: 4 Ring or Bar Muscle-ups each minute
Metcon
10 min AMRAP
10/7 Cal AAB
15 KB Swings @ 53/35
WOD
Metcon
50-40-30-20-10
Wallballs @ 20/14
Ab-mat Sit-ups
Run 300m at the end of each round
WOD
Strength
10 min EMOM
1 Power Snatch + 1 Hang Squat Snatch @ 65-70% 1RM Squat Snatch
Metcon
3 RFT
500m row
15 Burpees
15 T2B
WODMetcon
800m Run
200m Farmers Carry @ 35/25
600m Run
200m Farmers Carry @ 35/25
400m Run
200m Farmers Carry @ 35/25
200m Run
WODStrength
Back Squat
4x4; 4x3; 4x2
With 4 sec descend tempo and 1 sec bottom position pause.
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.