CrossFit OC3 – CrossFit
Warm-up
Bench Press (7/7/7 (N/R/W))
RX weight: 135/95
*** 21 reps of bench per round. This will ADD up quickly. Most people will need to scale. 1 person will complete all 21 reps, before switching to next person. (7 reps of narrow grip, regular grip and wide grip, which will get you to 21 reps per round)
Metcon (Time)
Performance
80 Wall balls 30/20
40 hang snatch 95/65
40 wall balls
20 Hang snatch
Fitness
60 Wall balls
30 hang snatch
30 wall balls
15 Hang snatch