4.16.19
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WOD
Metcon
4 RFT
24 Burpee Box-jump Overs @ 24/20”
24 Alternating KB Snatches @ 53/35
WOD
Metcon
4 RFT
24 Burpee Box-jump Overs @ 24/20”
24 Alternating KB Snatches @ 53/35
WODMetcon
Partner WOD
5 RFT
30 Thrusters @ 95/65
50’ Partner Wheelbarrow each
60 Double-unders each (SC: 35 DUs; 135 singles)
100’ Partner Carry each
WOD
Strength
6 Rds E90s
3 Power Clean + 2 Hang Power Clean
Metcon
6 min AMRAP
10 DB Hang Clean & Jerks @ 50/35
10 Box Jumps @ 24/20”
WOD
Conditioning
5x75’ Banded Sprints
Metcon
4 RFT
20 DB S2O @ 35/25
20 Pull-ups
75 Double-unders (SC: 40 DUs; 150 singles)
WOD
Strength
30 min EMOM
O: 3 Deadlifts @ 70-75% 1RM
E: 5 Bench Press @ 65-70% 1RM
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.