9.15.21
/Skill Development
6 Rounds E90s
O: 15 GHD Sit-ups (RX+ 20)
E: 10/7 Calorie SkiErg (RX+ 15/12)
Metcon
4 RFT
500/400m Row
5 Squat Cleans @ 135/95 (RX+ 185/125)
Accessory
12 min EMOM
O: 30 sec Sledgehammer Swings
E: 30 sec Battle Ropes
Skill Development
6 Rounds E90s
O: 15 GHD Sit-ups (RX+ 20)
E: 10/7 Calorie SkiErg (RX+ 15/12)
Metcon
4 RFT
500/400m Row
5 Squat Cleans @ 135/95 (RX+ 185/125)
Accessory
12 min EMOM
O: 30 sec Sledgehammer Swings
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.