03/09/2017

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Overhead Squat (EMOM 8 minutes )

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD- 9 minute AMRAP-

10 Thrusters 95/65

10 box jumps overs 24/20

Fitness

10 Hang snatches

10 step overs/ lower box

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