12/13/2019

CrossFit OC3 – CrossFit

Warm-up

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

Performance

15 Box jump overs 24/20

15 Thrusters 75/55

Rest 1 minute

8 minute AMRAP

15 SDHP 75/55

15 Push ups (RX+ HSPU)

rest 1 minute

8 minute AMRAP

15 Back squats 75/55

15 Pull ups

Fitness

12

12

rest 1 minute

12

12

rest 1 minute

12

12 asst. pull ups, RR, Jumping

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