CrossFit OC3 – CrossFit
Warm-up
Accessory
Metcon (No Measure)
Accessory:
4×10 Strict Ring rows (feet on box)
4×10 Bent over barbell rows (from ground each rep)
4×10 Dumbell rows (per arm)
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP (Partner WOD)
Performance
8 Power snatch 155/105 (4 reps each)
16 Conga line Box jump overs 24/20
24 Syn Wall balls 20/14
Fitness
8 heavy power snatch
16 Conga line box jump over or step over
24 Syn wall balls
