CrossFit OC3 – CrossFit
Warm-up
Split Jerk (Work up to heavy single )
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Performance
20 DB snatch 50/35 (10/10) alt
15/12 Cal row
Fitness
same thing, less weight on DB
10/24/2019
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Today's WOD
CrossFit – Fri, May 3
CrossFit OC3 – CrossFit
Metcon (Time)
Murph prep
Performance
800M run
3 Rounds:
30 Air squats
20 Push ups
10 Pull ups
800M run
3 Rounds:
30 Air squats
20 Push ups
10 Pull ups
800M run
Fitness
tons of options please ask your coach!!!!
600M run
3 Rounds: 30 Air squats
20 asst push ups
10 normal pull up scale (think jumping pull ups)
600M run
same thing
600M run
