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