7.18.22
/Strength
10 min EMOM
3 Hang Power Cleans @ 70-75% 1RM
Metcon
“Air Force”
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX: 95/65
EMOM perform 4 burpees
Accessory
10 min EMOM
O: 15 Hip Extensions
E: 100m Row Sprint
Strength
10 min EMOM
3 Hang Power Cleans @ 70-75% 1RM
Metcon
“Air Force”
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX: 95/65
EMOM perform 4 burpees
Accessory
10 min EMOM
O: 15 Hip Extensions
E: 100m Row Sprint
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.