Happy 4th of July! Today is a free family and friends community WOD. Bring a partner for today’s workout. We’ll be outside, so make sure to bring some sunscreen.
Metcon
Partner WOD
35 min AMRAP
Each Partner Completes
1 Round of “DT”
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
Then Carry bar overhead 50’
Then 100 Air Squats (split as necessary)
Then 300m run (together holding band)
RX: 115/80
RX+: 155/105
SC: 75/55
Tabata
Bottoms-up Squats
Double-unders
Metcon
2 Rounds
100 Double-unders (SC: 60 DUs; 200 singles)
21 Box Jumps @ 24/20 (RX+ 30/24)
15 HSPU (RX+ 12 Strict HSPU)
9 Power Snatches @ 115/80 (RX+ 155/105)
Tabata
Push-ups
Sit-ups
Metcon
8 min EMOM
4 Strict Pull-ups (RX+ Weighted & Unbroken)
Metcon
3 RFT
20 Wallballs @ 20/14 (RX+ 30/20)
15 T2B (RX+ 20 T2B)
Strength
12 Rounds E2M
2 Squat Snatch +
2 Overhead Squats
Strength
10 min EMOM
3 Back Squat @ 70-75% 1RM
Metcon
3 RFT
25 Push-ups
25 K2E
25 Slamballs @ 30/20
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.
