9.13.19
/Gymnastics Strength
10 min EMOM
O: 4 Strict Pull-up Negatives
E: 2 Wall Walks
Metcon
4 RFT
12 Pull-ups (RX+: C2B)
12 Burpees (RX+ 6” target)
Gymnastics Strength
10 min EMOM
O: 4 Strict Pull-up Negatives
E: 2 Wall Walks
Metcon
4 RFT
12 Pull-ups (RX+: C2B)
12 Burpees (RX+ 6” target)
Strength
10 min EMOM
2 Strict Press @ 75-80% 1RM
Metcon
3 RFT
15 Deadlifts @ 225/155
75 Double-unders (SC: 40 DUs; 150 singles)
Metcon
”Maupin”
4 RFT
800m Run
49 Push-ups
49 Ab-mat Sit-ups
49 Air Squats
Strength
Squat Snatch
4x2; 4x1
Metcon
Open 12.3
18 min AMRAP
15 Box Jumps @ 24/20”
12 Push Press @ 115/75
9 T2B
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.