03/19/2018

CrossFit OC3 – CrossFit

Warm-up

Metcon

Metcon (Time)

“FireBall”

For time:

Performance

25 Snatches 115/85

50 Box jumps 30/24

25 Snatches 115/85

Then…

25 Thrusters 115/85

50 pull ups

25 Thrusters 115/85

Then…

25 Hang cleans 115/85

50 Burpee bar hops (facing) step up allowed as RX

25 Hang cleans 115/85

Fitness

20 snatches

40 box jumps

20 snatches

then…

20 thrusters

40 asst. pull ups/ring rows

20 thrusters

then…

20 hang cleans

40 burpee bar hops/step overs

20 hang cleans

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