7.15.20

Skill Development
10 Rounds E90s
O: 10 Back Extensions
E: 20 Push-ups

Metcon
3 Rounds E5M
350m Row
3 Rope Climbs (RX+ Legless)
100’ Bear Crawl (RX+ 30’ HSW; Int: 15’ HSW)

7.14.20

Metcon
400m Walking Lunges (RX+ 200m Forward/200m Backwards)

At 20 minute mark
50 T2B for time

7.13.20

Strength
10 min EMOM
3 Push Jerk @ 70% 1RM

Metcon
12 min AMRAP
10 Box Jumps @ 24/20”
20 Ab-mat Sit-ups
30 Double-unders (SC: 20 DUs; 60 singles)

7.11.20

Please join us for our annual OV CrossFit Beer Mile event. It is a family and friends event. Beer will be provided for the run and food provide after.

Strength
10 Rounds E90s
3 Deadlifts @ 75% 1RM

Metcon
150 KB Swings @ 53/35
EMOM 5 burpees

7.10.20

Metcon
100m run
25 Push-ups
200m run
25 Pull-ups
300m run
25 Thrusters @ 95/65
400m run
25 Thrusters @ 95/65
300m run
25 Pull-ups
200m run
25 Push-ups
100m run
**Retest from 6/13/16**