9.6.24
/Strength
4 Rounds E3M
5 Back Squats @ 70-75% 1RM
4 Rounds E3M
5 Front Squats @ 70-75% 1RM
Metcon
3 min AMRAP
Max Effort Wallballs @ 20/14
Accessory
Metcon
5-minute DBall hold @ 100/60
Every drop, perform 25 Crossovers
Strength
4 Rounds E3M
5 Back Squats @ 70-75% 1RM
4 Rounds E3M
5 Front Squats @ 70-75% 1RM
Metcon
3 min AMRAP
Max Effort Wallballs @ 20/14
Accessory
Metcon
5-minute DBall hold @ 100/60
Every drop, perform 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.