9.23.21
/Strength
20 min EMOM
O: 5 Bench Press @ 70-75% 1RM
E: 8 Reverse Grip Bent Rows
Metcon
6 min AMRAP
10 Push-ups (RX+ 4” Deficit)
1 Rope Climb (RX+ 1 Legless)
Accessory
“Annie” XXX
50-40-30-20-10
Double-unders (SC: 2x)
GHD Sit-ups
Strength
20 min EMOM
O: 5 Bench Press @ 70-75% 1RM
E: 8 Reverse Grip Bent Rows
Metcon
6 min AMRAP
10 Push-ups (RX+ 4” Deficit)
1 Rope Climb (RX+ 1 Legless)
Accessory
“Annie” XXX
50-40-30-20-10
Double-unders (SC: 2x)
GHD Sit-ups
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.