07/11/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Snatch (1 rep max )

Metcon

Metcon (Time)

Performance

Row 500M

3 Rounds FT-

15 Power snatches 115/75

15 Box jumps 30/24

Run 800M

Fitness

Row 500M

3 RFT

15 power snatches

15 step ups/box jumps

Run 800M

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