Odd ON, Even OFF

CrossFit

Warm-Up / Skills

1 Rounds: 12 Box Jump, 12 KB Swing, 12 Grasshoppers, 12 Clean & Jerk (75/53), 12 Table Tops, 6 Burpees

Do STRENGTH (Deadlifts) AFTER Metcon 1

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Strength

Exercise: Deadlift/lbs
Reps: 2-3 Reps EMOM (80%) 4 minutes

“Odd ON, Even OFF”

32 Minutes (odd on, even off)
Clean & Jerk (155/103) (135/83) (115/63)
Box Jump (24/20)
American Swing (53/35)
Burpee
Repeat all (record each round, score total)

Result Type: AMRAP
Male Rx: 155 lbs
Female Rx: 103 lbs

“Mobility Hip”

40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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