01/23/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Push Jerk (EMOM 8 minutes: 5 reps )

(looking for light weight and speed under the bar)

Metcon (Time)

Performance

25 Pull ups

50 DB snatch 25/25 50/35

25 Pull ups

50 DB snatch

25 Pull ups

Fitness

15 Pull ups/RR/asst pull ups

40 DB snatch

15

40 DB snatch

15

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