CrossFit OC3 – CrossFit

Metcon (Time)

Q.28 Monday

2 Rounds for time:

400M run

50 thrusters

400M run

50 Power snatches (below knee)

400M run

50 push press


30 reps on barbell movements

*** WOD is done with an EMPTY barbell 45/35

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 Sit ups

10 side crunch per side

:30 hollow hold


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