10.30.24
/Skill Development
6 min EMOM
25 Crossovers
Metcon
Open 15.3
14 min AMRAP
7 Ring Muscle-ups
50 Wallballs @ 20/14
100 Double unders
Last tested on 10/2/2019.
Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15
Skill Development
6 min EMOM
25 Crossovers
Metcon
Open 15.3
14 min AMRAP
7 Ring Muscle-ups
50 Wallballs @ 20/14
100 Double unders
Last tested on 10/2/2019.
Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Last tested on 7/17/2023.
Accessory
800m Sandbag Run
RX: 50/35
Metcon
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
Last tested on 6/23/23
Strength
8 min EMOM
2 Push Press
Accessory
7 Rounds E90s
10 Back Extensions
Metcon
“Holbrook”
10 RFT
5 Thrusters @ 115/75
10 Pull-ups
100m Sprint
Rest 1 minute
Accessory
Conditioning
100 Calorie Bike
Strength
7 min EMOM
3 TnG Deadlifts @ 70% 1RM
Metcon
“Christine”
3 RFT
500m Row
12 Body-weight Deadlifts
21 Box Jumps @ 20”
Accessory
10 min EMOM
O: 4 Inverted Burpees
E: :20 L-sit
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.