8.9.19
/Strength Superset
Seated DB Press 4x8
Seated DB Side Raises 4x15
Metcon
12 min AMRAP
20 Single-arm DB Push Press @ 35/25 (RX+ 50/35)
20/15 Calorie Row
Strength Superset
Seated DB Press 4x8
Seated DB Side Raises 4x15
Metcon
12 min AMRAP
20 Single-arm DB Push Press @ 35/25 (RX+ 50/35)
20/15 Calorie Row
Strength
Hang Squat Clean
5, 5, 3, 3, 1, 1, 1
Metcon
5 Rounds E4M
10/7 Calorie AAB (RX+ 13/10)
10 T2B (RX+ Unbroken)
15 Push-ups (RX+ 4” Deficit)
Metcon
4 RFT
400m Run
3 Rope Climbs
7 Squat Snatches @ 95/65 (RX+ 135/95)
Metcon
3 RFT
20 Unbroken Wallballs @ 20/14 (RX+ 30/20)
50 Unbroken Double-unders (RX+ 75 DUs; Sc: 25 Dus; 100 singles)
**If athlete breaks, they can start over at 0, or take a 10 burpee penalty**
10 min EMOM
O: 6 Strict Pull-ups (RX+ 4 RMU)
E: 10 Burpees
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.