06/28/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

EMOM 8 minutes (5 total reps )

Tuesday-

Warm up

Lift- 8 minute EMOM-

2 Push jerk + 3 strict HSPU’s

or assisted HSPU/scaled

Metcon

Metcon (Time)

WOD- 20 Minute AMRAP-

Run 400M

30 Double unders

15 KB swings 70/55

5 Power cleans 205/145

Fitness

Run 300M (end of rock valley Drive way)

30 single unders

15 KB swings

5 Power cleans