2/17/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (EMOM 8 minutes- 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP-

Performance

7 Hang cleans 135/95

3 Ring or Bar MU

Fitness

7 Hang Cleans

5 ring dips/10 plate extensions

Tags:

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>