7.26.22
/Strength
10 min EMOM
3 Front Squats @ 70-75% 1RM
Metcon
3 RFT
12 DB Thrusters
16 DB Box Step-ups @ 24/20”
RX: 35/25
RX+: 50/35
Retest from 12/5/2018
Accessory
10 min EMOM
O: 20 Banded Russian KB Swings
E: 15 HRPU
Strength
10 min EMOM
3 Front Squats @ 70-75% 1RM
Metcon
3 RFT
12 DB Thrusters
16 DB Box Step-ups @ 24/20”
RX: 35/25
RX+: 50/35
Retest from 12/5/2018
Accessory
10 min EMOM
O: 20 Banded Russian KB Swings
E: 15 HRPU
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.