7.3.24
/Metcon
15 min AMRAP
3, 6, 9 ascending ladder
V-ups
Russian KB Swings @ 53/35
Bike Calories
Continue adding 3 reps until time expires.
CAP programming from 5/31/2024
Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers
Metcon
15 min AMRAP
3, 6, 9 ascending ladder
V-ups
Russian KB Swings @ 53/35
Bike Calories
Continue adding 3 reps until time expires.
CAP programming from 5/31/2024
Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers
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.