01/20/2020

CrossFit OC3 – CrossFit

Warm-up

Metcon (No Measure)

12 minute EMOM:

1. 6 unbroken DB SS (alt arms, 3/3). This is clearly very advanced. Which is fine, please make sure only people who have the mobility to do this are doing this. A great scale would be a heavy DB snatch. Work on keeping elbow high and dropping underneath that DB.

2. 12 Pistols 6/6.

Metcon (AMRAP – Reps)

WOD: Partner AMRAP: 15 minutes ONE score. Both athletes working at one time, athletes can SWITCH WHENEVER they want. Score is TOTAL # of Calories added to TOTAL # of PC’s

Performance

MAX cal row

Max Power cleans 185/135

Fitness

Less weight PC’s

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