12/20/2018

CrossFit OC3 – CrossFit

Warm-up

Gymnastics

Gymnastics Skill Work (5-10)

EMOM 8 minuts:

5 paralette HSPU or 10 regular

or 30 Ft HSW, if they have HSW down have they add in the obstacle.

Scaled HSPU’s- with Pike push ups or wall walks

Metcon

Metcon (Time)

3 Rounds For time:

Performance

14 CTB pull ups

15 Hang snatch 95/65

16 Burpees (Old school)

Fitness

12 Pull ups/asst. pull ups/RR

13 Hang snatch

14 Burpees

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