11.9.23
/Strength
7 min EMOM
1 Deadlift
Metcon
13 min AMRAP
8 Deadlifts
5 Hang Power Cleans
3 Burpee Pull-ups (RX+ Bar Muscle-ups)
RX: 115/75
RX+: 155/105
CAP programming from 2/4/2023
Accessory
10 min EMOM
O: 20 sec L-sit
E: 8 T2R
Strength
7 min EMOM
1 Deadlift
Metcon
13 min AMRAP
8 Deadlifts
5 Hang Power Cleans
3 Burpee Pull-ups (RX+ Bar Muscle-ups)
RX: 115/75
RX+: 155/105
CAP programming from 2/4/2023
Accessory
10 min EMOM
O: 20 sec L-sit
E: 8 T2R
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.