Molon Labe CrossFit
4:30pm Open Box 6:30pm Ruck workouts
Obstacle
OCR RACE
Strength: Thrusters 3 x 12 increase load each set Example: Warm-up 45, 75, 95 then work sets: 115, 125, 135 In-between sets complete 3 x 12 skull crushers “MARGUERITA” 50 Rounds for Time -1 Burpee -1 Push-Up -1 Jumping-Jack -1 Sit-Up -1 Handstand *Each of the 5 movements must be very distinct from one to …
CrossFit Ohio
Skill: 10 minutes work on Peg Board/Monkey bars/Monkey rings/Heavy Farmers walks 3 Rounds for time of: -10 Floor press @135/95 -10 Over the bar burpees Afterburner: 3 x 10 Dumbbell fly’s on bench
Obstacle Course Race Day
Obstacle Course Race Day 1. Cargo net climb 18′ to bell 2. Stair climb to loft: 100 Meter row sprint 3. Take sandbag @80/60 from loft and place in on top of plyo boxes @72/54 4. 3 X “Donut Holes” @145/95 5. Monkey bars 6. 4 X Shuttle run (around flag – around cargo net) …
