11/30/2018

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Back Squat (5×2)

2 Second pause at bottom of each rep. Goal is to work up and get to a heavy 2 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance

12 minute AMRAP:

9 Power snatch 115/85

6 CTB

3 D-Ball OS

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Fitness

9 Power snatch

6 pull ups

3 D-Ball