11.11.24
/Metcon
“Blake”
4 RFT
100’ Overhead Walking Lunges @ 45/35
30 Box Jumps @ 24/20”
20 Wallballs @ 20/14
10 HSPU
Accessory
5k Row
Metcon
“Blake”
4 RFT
100’ Overhead Walking Lunges @ 45/35
30 Box Jumps @ 24/20”
20 Wallballs @ 20/14
10 HSPU
Accessory
5k Row
Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Drop Snatches
Strength
5 Rounds E2M
3 Floating Snatch Pulls
5 Rounds E2M
2 High Hang Snatches w/ no jump
3 Rounds E3M
2 Hang Snatches
CrossFit
Metcon
”Chad”
1000 Step-ups @ 20”
RX: 30/20lb pack
RX+: 45/35lb pack
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.