1.25.23
/Skill Development
10 min EMOM
O: 5-7 Strict Pull-ups
E: 15 Hollow Rocks
Metcon
10 min AMRAP
5 Pull-ups
10/7 Calorie Row
30 Double-unders (SC: 15 DUs; 50 singles)
Accessory
12 min EMOM
O: 30 sec Sledgehammer on tire
E: 30 sec Battle ropes
Skill Development
10 min EMOM
O: 5-7 Strict Pull-ups
E: 15 Hollow Rocks
Metcon
10 min AMRAP
5 Pull-ups
10/7 Calorie Row
30 Double-unders (SC: 15 DUs; 50 singles)
Accessory
12 min EMOM
O: 30 sec Sledgehammer on tire
E: 30 sec Battle ropes
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.