07/03/2019

CrossFit OC3 – CrossFit

Warm-up

Weightlifting

Bench Press (15-12-9-6-3)

Bench press- Groups of 3, One person will finish the ENTIRE 15-12-9-6-3 before the next person goes.

SC- Anything less, just try and go up each set.

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

Performance

14 Cal row/Bike

7 Power snatch 135/95

42 DU’s

Fitness

12 cal row/bike

6 Snatches

60 Singles