09/10/2019

CrossFit OC3 – CrossFit

Warm-up

Bench Press (6 reps )

EMOM 8 minutes

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

14 KB swings 70/55

12 Box jump overs 24/20

10 Lunge steps with KB 70/55 (5/5)

Fitness

Same thing, less weight on KB, step ups