CrossFit OC3 – CrossFit
Warm-up
Bench Press (5×5)
The McKee (AMRAP – Rounds and Reps)
(all movements are done in a chair or seated) I will work on getting enough chairs for everyone.
14 minute AMRAP:
Performance
15 seated wall balls 9/8ft target 20/14
12 seated DB snatches 6/6 50/35
9 Dynamic push ups. Hands will be inside 45lb plates, they will have to do a little jump to get their hands on the plate.
Fitness
15 seated wall balls (lighter)
12 seated DB snatch (lighter)
9 Push ups
