11.10.22
/WQD
Skill Development
12 min EMOM
1: 12 V-UPS
2: 12 HRPU
3: 40 DU
Sc: 25 DU, 60 singles
Metcon
8 Minute AMRAP
12/9 Cal Row
12 OTR Burpees
Accessory
4x400m Sandbag Run
Rx: 50/35
Rest as needed between sets for consistent times.
WQD
Skill Development
12 min EMOM
1: 12 V-UPS
2: 12 HRPU
3: 40 DU
Sc: 25 DU, 60 singles
Metcon
8 Minute AMRAP
12/9 Cal Row
12 OTR Burpees
Accessory
4x400m Sandbag Run
Rx: 50/35
Rest as needed between sets for consistent times.
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.