10/04/2016

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

EMOM 10 minutes

3 Bench Press

Metcon

Metcon (Time)

Performance

Run 200M

15 STO 135/95

15 Burpee bar hops

Run 200M

12

12

Run 200M

9

9

Run 200M

6

6

Run 200M

3

3

Run 200M

Fitness

same scheme less weight

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