8.29.23
/Skill Development
10 min EMOM
O: 15 Slamballs @ 30/20
E: 12 GHD Sit-ups (RX+ 15)
Metcon
5 RFT
5 Rope Climbs
10 DB Snatches @ 50/35 (RX+ 70/50)
Retest from 2/5/2021
Accessory
Gymnastics Superset
Ring Push-ups 4x10
Ring Dips 4x7
Skill Development
10 min EMOM
O: 15 Slamballs @ 30/20
E: 12 GHD Sit-ups (RX+ 15)
Metcon
5 RFT
5 Rope Climbs
10 DB Snatches @ 50/35 (RX+ 70/50)
Retest from 2/5/2021
Accessory
Gymnastics Superset
Ring Push-ups 4x10
Ring Dips 4x7
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.