7.9.20

Skill Development
10 min EMOM
O: 10 GHD Sit-ups
E: 7 HSPU (RX+ 4 SHSPU)

Metcon
3 RFT
60 Double-unders (SC: 35 DUs; 120 singles)
30/25 Calorie Row
20 DB Snatches @ 50/35 (RX+ 70/50)

7.8.20

Strength
10 min EMOM
4 Snatch Grip Push Press

Metcon
4 RFT
30 sec L-sit
15/12 Calorie AAB
300m Sandbag Run @ 50/35

7.7.20

Strength
5 Rounds E2M
3 Back Squats @ 80% 1RM

5 Rounds E2M
1 Power Clean +
1 Squat Clean @ 80-85% 1RM

7.6.20

Metcon
30 Burpees
30 S2O @ 95/65 (RX+ 135/95)
30 T2B
At 9 min mark
20 Burpees
20 S2O @ 95/65 (RX+ 135/95)
20 T2B
At 15 min mark
10 Burpees
10 S2O @ 95/65 (RX+ 135/95)
10 T2B
**Retest from 8/10/18*

OV CrossFit Annual Beer Mile

We will be hosting our 4th annual Beer Mile event this Saturday, July 11th at 11 am after our regular morning classes. Beer will be provided for the run and food after. Please bring your family and friends to the event for a great community event!

WOD
Drink 1 beer (minimum 5.0% alcohol)
Run 400m