CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory work:
3×25 Narrow Grip Push Ups
3×10 Reverse grip Barbell rows and Regular grip (one right after the other) So total of 20 reps
3×10 Banded pull downs
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
Performance
10 Hang power snatch 95/65
8 Burpee Box jump overs 24/20
60 DU’s
Fitness
10 Hang power snatch
8 Burpee step overs or reg burpees
80 Singles
