8.15.19
/Strength
Back Squat
8, 8, 5, 5, 5, 3, 3 @ 1 ¼ squat
Strength
Back Squat
8, 8, 5, 5, 5, 3, 3 @ 1 ¼ squat
Metcon
10 min EMOM
O: 6 Strict Pull-ups
E: 30 sec L-sit Hold
Metcon
“The Chief”
5 Rds of 3 min AMRAPs
3 Power Cleans @ 135/95
6 Push-ups
9 Air Squats
Rest 1 minute between
Tabata
Double-unders/Handstand Holds
Metcon
21-15-9-15-21
Calorie Row
Box Jumps @ 24/20
Start each round with 5 Deadlifts @ 1.5x BW
Metcon
4 RFT
15 Thrusters @ 115/80
25 Ab-mat Sit-ups
400m Run
Strength
10 min EMOM
4 Deadlifts @ 70-75% 1RM
Metcon
3 RFT
15 Devils Press @ 35/25
300m Sandbag Run @ 50/35
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.