09/27/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Hang Clean (5 reps )

Metcon (Time)

3 Rounds FT:

RX+

100FT WL (with KB 70/55)

25 KB swings

8 RMU/BMU

Performance

100 FT WL 55/35

25 KB swings

15 T2B

Fitness

100 FT WL

20 KB swings

15 T2Rig or Feet above hips

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