03/14/2019

CrossFit OC3 – CrossFit

Warm-up

Accessory

Metcon (No Measure)

Accessory:

3×10 Strict pull ups (add vest)

3×15 Barbell rows (reverse and overhand grip!)

3×10 Db Rows

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

Performance

14 Deadlifts 185/135

14 Wall balls 20/14

14 Box jump overs 24/20

Fitness

Same, less weight, step overs