11.1.24
/Metcon
9 min AMRAP
10 Strict Ring Dips
20 Russian KB Swings @ 70/53
Skill Development
10 min EMOM
O: 10 Good Mornings
E: :45 DBall Hold @ 100/60
Accessory
2k Row
Rest 4 minutes
1k Row
Featured
Metcon
9 min AMRAP
10 Strict Ring Dips
20 Russian KB Swings @ 70/53
Skill Development
10 min EMOM
O: 10 Good Mornings
E: :45 DBall Hold @ 100/60
Accessory
2k Row
Rest 4 minutes
1k Row
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.
