CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Thruster (3 reps )
8 minute EMOM
Metcon
Metcon (Time)
“Heavy Balls & Bells”
21-15-9
Wall balls 30/20
KB swings 70/55
Fitness
Same, challenge them with a heavy KB and Heavy Wb
8 minute EMOM
“Heavy Balls & Bells”
21-15-9
Wall balls 30/20
KB swings 70/55
Fitness
Same, challenge them with a heavy KB and Heavy Wb