09.12.15
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WOD
Strength
10 min EMOM
3 Hang (P2) Power Snatches @ 70% 1RM
Metcon
4 RFT
25 ab-mat sit-ups
20 KB swings @ 24/16 (RX+ 32/24)
15 KB SDHP @ 24/16 (Rx+ 32/24)
10 Burpees
WOD
Strength
10 min EMOM
3 Hang (P2) Power Snatches @ 70% 1RM
Metcon
4 RFT
25 ab-mat sit-ups
20 KB swings @ 24/16 (RX+ 32/24)
15 KB SDHP @ 24/16 (Rx+ 32/24)
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.